Your triceps muscles are important since it consist more than two-thirds of your entire arm plus it aids in pressing movements. Knowing how to train your triceps well is the key. These are some of my favorite routines you can use.
Triceps muscles are very important while doing pressing and pulling movements. During bench presses and military presses, triceps muscles perform crucial role to lift effective amount of weights. That is why, developing your triceps is a must if you desire to increase your "bench".
Your triceps contain 3 muscle heads opposite your biceps and is quite used in pressing movements. This is the reason why it is effective to combine your tricep routine with either chest or shoulder exercises. There are several routine variations you can employ on your triceps, however, I found out that the most effective are the exercises that allow you to overload and exhaust the muscle quickly.
Narrow grip bench press
This is a great tricep exercise I use in complement to my chest exercise routine. On this exercise, you lift the bench press bar using a narrow grip than a chest press exercise. It targets your triceps and part of your pectoral muscles. I tend to lift heavily with this exercise with the aid of my partner and go with 2-3 sets with 6-8 heavy reps. No need for warm up sets since I already did my chest routine, however I do a single "feel set" just to feel the movement of the bar.
Weighted Narrow dips
If there are no narrow grip dips in your gym you can do the wide grip as well but don't go too deep. What you want is to target your triceps and not your chest (which is already exhausted if you do chest routine on the same day). I also go heavy with my routine with 2-3 sets for 6-8 reps. You have to use a belt to carry dumbells/plates on this exercise.
Cable Push down
Some bodybuilders do this exercise wrongly, that is instead of isolating their triceps, they tend to curve their back more allocating the load more to their trapezius and lats. What you want to do is stand (with a little curve for natural movement). You don't want the weight to go further up than your shoulder with this exercise or the back muscles comes into play.
Also, take note that on all movements for these exercises, don't jerk the weight up and down. Instead, observe a controlled, smooth and fluid movement. Remember, what you want is to build your muscles and not your ego.
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