When you train the triceps, you should target larger muscle groups surrounding the triceps (like the chest and shoulders) first. Why? “Muscles are used in a large-to-small recruiting pattern in the body,” Stillwaggon explains. “That means your strongest muscles, almost always your largest muscle groups will usually be recruited first.”
In other words, if you want to target or build strength in the triceps, you’ll need to tire the larger muscle groups before your body will begin recruiting the smaller ones like the triceps. The easy solution? Whenever you’re training the triceps, first knock out a set involving chest and shoulder exercises (like an overhead press, chest press, and side raises).
I think a lot of people use cable exercises above everything else for triceps. I like cables a lot for triceps, but I want to help make you realize how good dumbbells can be for tricep growth as well!
- Seated Upright Unilateral Seated Overhead Dumbbell Extensions
I don’t think there is a better overhead extension exercise for the triceps, to really stretch out the long head. I like to let the dumbbell fall right behind my head, so there is a big stretch – don’t make the mistake of going too heavy and shortening your range of motion. Make sure you have enough shoulder mobility so the elbow can point upwards, rather than to the side otherwise your long head won’t get as much tension.
You can even use a pause to make the stretch even more noticeable.
- Incline Bilateral Dumbbell Extensions
Using bilateral overhead dumbbell extensions on an incline has a shorter range of motion, but they are a great way to rep out on the triceps and get blood into the long head. I would use these to finish triceps off with “finisher” sets, taking just 30 seconds between each set.
- Lying Single-Arm Dumbbell Extension (outward)
This can be used as a mass builder for the long head – just don’t overuse it because the elbows do a lot of work here. On a flat bench, do single-arm dumbbell extensions, but this time have your little finger pointing outwards so the extension is across your body, rather than downwards. In that 8-12 rep range, it can be a great mass builder!
P.S.: Share this #bigflexdoggMail with your training partner so they can benefit from the results too!
If you do want to do things my way, join Bigflex Dogg Club HERE: https://www.bigflexdoggsbc.com/blog
I’d like you to send this #bigflexdoggMail to one friend if you feel it will benefit them!
P.S.: In tomorrow’s #bigflexdoggMail I will discuss something I recommend doing with your post-workout meal for better results. Don’t miss it!
P.S.: Tag me on Instagram @bigflexdogg, Facebook @BigflexDogg, and Twitter @BigflexDogg, once you do this workout, hashtagging #bigflexdoggMail – I want to see how many people actually do this workout.
I hope today’s #bigflexdoggMail has helped you learn something new!!!
Check my site, subscribe, and save thousands of dollars because my program costs $9,99 per month ONLY. For this week ONLY, you can get your subscription for 50% LESS!
Bigflex Dogg provides a subscription-only service that offers personal coaching online and He also provides one and one personalized training. Subscriptions cost $9.99 per month and one and one personalized training costs $35 per session, and with that purchase comes unlimited support, and valuable information. If you’ve ever wanted to get truly fit, learn more about your best diet, and enhance your overall health and well-being, this subscription is for you. Bigflex Dogg is completely dedicated to the success of his subscriber and clientele base and takes the time to make sure each and every person that signs on gets the very best in training and support. Call him ASAP!
