As the physiques presented onstage become more and more advanced thanks to sports technology and the growth of the sport, it becomes more and more important to isolate and address each flaw on the physique. For many, imbalanced arms are a source of flaws. Most new bodybuilders tend to choose 2-3 biceps exercises, and 2-3 triceps exercises, and complete them weekly with much success. However, as the months and year pass, and the physique develops further, certain areas that are less developed tend to emerge as weaknesses. It’s important to change exercises used to isolate.

The triceps are actually 3 separate muscles, divided into upper and lower regions. They make up the bulk of the upper arm, much more so than the biceps do. Complete triceps development is required to succeed in bodybuilding, and isolating the areas of the muscle group is sometimes required to do this.

Overall triceps development

Weighted dips are terrific for slow, heavy triceps gains. Dips between two benches are also very effective. The limited range of motion and continuous tension is very conductive to growth. Close-grip barbell presses are perhaps the most superior movement for building triceps mass. Use them extensively in the first few years of training to ensure a strong triceps mass foundation.

Upper triceps

Cable press downs, in all their variations, are very popular in gyms. For this reason, many bodybuilders have superior upper triceps and weak lower triceps. If you have lagging upper triceps, add more cable press down movements to your routine.
Dumbbell kickbacks, often forgotten, also isolate the upper triceps.

Lower triceps

Often the weak area in many physiques due to training or genetics, the lower triceps often need isolation movements when they lag in development. Weighted dips should be utilized for this hard-to-hit region of the triceps head. Work to flex the lower triceps region at the bottom of the movement, and use long, slow repetitions in varying rep ranges to recruit as many muscle fibers as possible.

Typically, the mass exercises are used for the first several years of training. As time passes and weaknesses become more apparent, training protocols are adjusted to ensure complete development. If your triceps lack mass, use more close-grip presses and dips. If the upper triceps lag, mix in more cable press downs. If the lower triceps are a weak area, use more weighted dips. Keep an eye out to see which exercises are most effective with your body type and training style, and choose which exercises work best for you!

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