If you’re looking to pack size onto your triceps and maximize the development of your upper arms, building up the long head of the triceps is an important step in the process.
This is because the triceps make up 2/3 of your overall upper arm mass, and the long head is the largest of the three individual heads it contains.
Train Your Triceps Twice Per Week
This is a good place to start, especially with a smaller muscle group like the triceps. As long you don't increase your triceps training frequency for more than 6-8 weeks, training your triceps twice per week can provide a nice stimulus for greater growth. This muscle group recovery fairly quickly, so 2-3 days between workouts is all you need.
This is because the triceps make up 2/3 of your overall upper arm mass, and the long head is the largest of the three individual heads it contains.
Train Your Triceps Twice Per Week
This is a good place to start, especially with a smaller muscle group like the triceps. As long you don't increase your triceps training frequency for more than 6-8 weeks, training your triceps twice per week can provide a nice stimulus for greater growth. This muscle group recovery fairly quickly, so 2-3 days between workouts is all you need.
1- Overhead Rope Extensions
2- Two-Arm Overhead Dumbbell Extensions
3- French Presses
