Before you start check out our Training Tips and work out properly.
The first thing you want to do to train your triceps is build up mass and strength in the muscle's structure. That means doing basic tricep presses and extensions, adding more weight gradually until the muscle group begins to respond. There are different kinds of presses and extensions designed to develop specific areas of the triceps. There are also certain exercises you can do to maximize your triceps training.
Any time you straighten your arm against resistance the triceps are involved. Using a cheating technique enhances muscle mass and strength, though you don't need to cheat to put extra stress on your triceps. All of the effort you put into power training-bench presses, dumbbell press and shoulder presses-already put enormous stress on the triceps.
Triceps are involved in a variety of different exercises but it is also necessary to isolate them and put stress on each part of them directly, thus making sure you get full development. There are a number of tricep extension movements using barbells, dumbbells and cables; each exercise tending to affect different areas of the triceps.
Depending on your proportions and bone structure, it may be easier for some people to develop good triceps than others. For example, when doing tricep pressdowns it is easier for some to isolate the triceps while others with different proportions and muscle attachments will find themselves involving the pecs or even the lats instead of just their triceps. You can see this when a bodybuilder tries to do tricep pressdowns and ends up with a good chest pump instead. In that case, learning to isolate the triceps totally becomes all-important and can be accomplished by doing one-arm dumbbell extensions or barbell tricep extensions.
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