(1) Do big presses for big triceps:-
Once you have done some warm-up reps and those triceps muscles are firing. You are ready to place some heavier loads on that muscles-and you will need to. More then the biceps, the triceps need that stress and load the breakdown fibers and generate mechanical tension. When you recover, your triceps will be prepared for those same kins of heavier loads next time. This translates into strength gain in addition to increased size in the upper arms. You have two classic choices here: the close-grip bench press, or the triceps dip. But technique matters for both! Before starting your reps on the close-grip bench, make sure your hands are shoulder-width apart so your wrists aren’t affected negatively. When it comes to dips, if your body weights aren’t enough resistance, throw on chains, wear a dip belt with plates, or hold a dumbbell between your ankles.
(2) Finish Your Workout With A Bodyweight Burn Out Set:-
When it comes to pumping blood into the muscle and finishing a session strong, basics are best. Diamond push-ups are a perfect choice they shifty the emphasis on the tris while minimizing chest recruitment. Go to complete failure on the push-ups before stopping. You do not even have to count these. Just rep out! The goal is to tap those triceps out. As soon as you do, get out of the gym and start focusing on recovery so those arms can grow.
(3) Save Overhead Work For Later In The Workout:-
Variations on overhead triceps extensions can take a toll on not just the elbows, but the shoulders, too. If you do them later in the workout, you can get by with using less weight and they will still be productive while sparing your shoulders. This applies to both dumbbells and barbells. Really looking to get the most out of these moves? Do the triceps extensions one side at a time. This forces each side does its own work and often opens up more range of motion, with less shoulder stress, then doing them with both arms at the same time. Get a good stretch at the bottom but don’t force it. Press the dumbbell up in a controlled fashion, and all three heads of the triceps will feel it by the last rep.
(4) Prepare Your Elbows For The Workout:-
Think about every major triceps-building exercises that could be done in a workout. What do they all have in common? The elbows bend, rep after rep. And that work and all those reps using the elbow joints, compounded by heavy resistance, can take its toll if you don’t prepare them accordingly. Starting your triceps workout with few light sets on a cable push-down machine, using an overhead grip can be a big benefit to the overall health of the elbows. Using a cable movement provides even resistance and helps send blood to the back of the arm as it warms up the elbows. This extra preparation can healp decrease elbow pain not only during the session but it pays off in other upper body movements as well.