Overview
The speaker provides a structured approach to building larger triceps, emphasizing exercise sequencing for elbow health, targeted muscle engagement, and the importance of activation exercises before training.
Warm-Up and Activation
- Begin each workout with triceps activation exercises to establish a mind-muscle connection.
- Suggested options include pronated kickbacks or band pushdowns, focusing on feeling the triceps contract.
- Perform 2–3 sets of 10 reps for activation, aiming for muscle engagement rather than fatigue.
Exercise 1: Pushdowns (Lateral and Medial Head Focus)
- Start the main workout with triceps pushdowns using spongy grips for wrist flexibility and elbow safety.
- Keep hands together, drive down, and flex to target the lateral head of the triceps.
- Use overhand and underhand grips to also engage the medial head.
- Recommended: 3 sets of 10–12 reps.
Exercise 2: JM Press (Heavy Stretch for Triceps Thickness)
- Move to the JM press with an EZ bar to challenge the overall triceps and use heavier weight.
- This exercise combines aspects of close-grip bench and lying extension, performed after pushdowns to protect elbows.
- Suggested: 3–4 sets of 6–8 reps.
Exercise 3: Overhead Stretch for Long Head Emphasis
- Finish with an overhead triceps extension to maximally stretch the long head, which attaches to the scapula.
- Best performed when the triceps are already pumped for optimal stretch and muscle engagement.
- Perform 3–4 sets of 8–10 reps.
Structuring and Elbow Health
- The sequence begins with safer isolation work, progresses to heavier compound movement, and ends with a focused stretch.
- Prioritizing elbow health is crucial for long-term triceps development and avoiding tendonitis.
Bonus Tips for Workout Quality
- Activation drills improve the ability to feel the triceps during main lifts.
- Consistent usage of the structured sequence enhances both muscle growth and joint health.
Action Items
- TBD – Viewer: Try the recommended triceps workout sequence.
- TBD – Viewer: Incorporate one activation exercise before starting triceps training.