Скачать или смотреть Everyone Is Still Confused About Triceps Training

Your triceps will never reach their full potential if you only do pressdowns, close-grip bench, and traditional skullcrushers.

You see, we used to think that those exercises were best for targeting the medial and lateral heads. Those two heads beef up the triceps from the front and side. And we used to think overhead extensions targeted the long head, which beefs up the back of your arm and hangs down on a front double biceps pose.

But a new study found that the overhead extension caused the most growth across all 3 heads. It caused 1.4 times more muscle growth than the pressdown!

Does that mean you should ONLY do overhead extensions? No.

That’s because the triceps seem to respond very well to high volume training. So including those other exercises, like the pressdown and the kickback, is still a good idea for getting enough sets in. Plus, exercise variety is important for proportional development.

An overhead movement like a cable extension, dumbbell french press or modified skullcrusher should be your number one picks though, and contrary to popular belief, they’re not just for the long head.

Shoutout to Max Coleman for the idea and concept on this one!   / coleman.et.al