Most new bodybuilders use a split routine in the gym – chest and biceps. That’s it! Over time, as they learn about the importance of full body development, other body parts begin coming into play. Triceps are often overlooked during early training, as most new bodybuilders just consider the arm muscle to be the biceps. However, as we pick up steam and triceps receive more attention, we look for ways to better maximize our triceps training. Here are a few tips for doing so.

Warm up – minimally

It’s important to use a few sets of light triceps pressdowns to help draw some blood into the upper arms to prepare for the workout at hand – but it’s also important not to go overboard and end up losing some triceps structural integrity by spending 15 minutes stretching and pumping. Use 2 to 4 sets of light pumping, then hop into the heavy weights.

Leave the pecs at home

Many effective compound triceps movements bring the pectorals, or the chest muscles, into play. This wouldn’t bother us (why not give them a little extra pump?) except for the fact that the more blood finding our chest, the less blood can reach our triceps. Use fewer movements like dips and close-grip bench press, which bring the chest muscle into play, and focus more upon mass builders like skull crushers, overhead rope pressdowns, and dumbbell kickbacks. The result will be a bit less demand upon the triceps, but much less of a demand upon the pectorals.

Don’t lock elbows

Much of the danger from triceps training arrives at the point in an exercise where our arms are fully extended. It is at this point that the bulk of the work being completed is moved from the muscle group, to the joints of the elbow. Pause at a point just before lockout will occur, then return to the starting position. This will keep continuous tension upon the muscle group, and will protect your joints. Also, remember that full range of motion isn’t necessary for most exercises, in order for growth to occur.

Form matters

Just because you’re only extending the weight 90 percent of the path doesn’t mean you should be limiting your form in any way. Keep the weight absolutely straight and your repetitions very controlled and smooth. Cheating should be reserved for the last 1 or 2 repetitions per set, and only after 8 to 10 reps have been completed with near-perfect form. Remember, the goal of everything you do in the gym on triceps day is muscle growth – the numbers you use on the weights matter nothing in the bigger scheme of things.

Volume counts

Unless your name is Dorian Yates, and you have managed to learn how to achieve full muscle group stimulation with fewer than six working sets, you probably need to keep the total number of sets you use fairly high for the triceps. Yes, they enjoy heavy training, but they also benefit tremendously from the use of continuous blood flow to the muscle group. Keep your triceps routine at 12 to 18 sets, and you will grow!

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