Not only do they make up a large part of the muscle mass of the upper arms but they are more involved than the biceps in your daily life: we are talking about the triceps and this is one of the best workouts ever for these muscles.
The triceps, in fact, are activated in almost every movement of the upper body because they serve to straighten the arms. And when you can’t overcome a certain weight in lifting, in most cases it is blame weak triceps.
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The best way to train your triceps
The three heads of the triceps (medial, longus and lateral) they connect to the elbow and the back of the humerus. The long head is also connected to the scapula. The lateral and medial heads are what give the triceps its horseshoe shape. When you do a push down you especially stress these two items. When the upper arm moves above the head the long head is also activated.
Instead of ending each session with foam rolling and stretching, try this. After exhausting your triceps Lie on a bench and lower two heavy dumbbells until your muscles are fully stretched and then hold the position for 60 seconds. In this way you loosen the fascia, which wraps the muscles and which according to a study by Journal of Applied Physiology can promote its growth.
Another way to ask more of your triceps
Einstein said that anyone who continually repeats the same process but expects different results is crazy. Fortunately, you don’t need a scientist to understand where the problem lies. Your muscles lack “adaptive stress stimulus,” which is enough stress to force them to get bigger and stronger. What you need to do is increase the volume using drop sets.
When you get to the point where you can’t do another rep, don’t stop suddenly. Take a weight 20% lighter and do a few more repetitions and stop when you can no longer perform them with correct form.