Tricep workout advice

[slyosniper]

So I was wondering what workouts people do that has helped. I've done a lot of basics and the best ATM is over head cable tricep extension. I may just start really focusing the stretch and hold or just going heavy.

 

[VipRoids]

If you want massive triceps, you have to prioritize the long head. Most people spam pushdowns, which mostly hit the lateral and medial heads. The long head is the only one that crosses the shoulder joint, meaning it only fully stretches when your arm is overhead.


Try adding an overhead extension (cable or dumbbell) with a deep stretch at the bottom. Another 'secret' for tricep thickness is the JM Press it’s a hybrid between a close-grip bench and a skull crusher. It builds that 'thick' look near the elbow that gives the arm that 3D appearance. Keep the elbows tucked and focus on the eccentric (the way down). 3 sets of heavy-ish JM Press followed by 3 sets of overhead cable stretches will do more for your arms than 10 sets of regular pushdowns.

 

[slyosniper]

Thanks I haven't tried with dumb bells may work better

 

[VipRoids]

Thanks I haven't tried with dumb bells may work better

No problem! When you try it with dumbbells, just a small tip: try to keep your elbows tucked in close to your head rather than flaring them out. It’ll put even more tension right on that long head and protect your elbow joints.


Let us know how the pump feels after the first session! Good luck.