Name: 完美的肱三頭肌訓練（包括訓練套數和重複次數）。 (The PERFECT Triceps Workout (Sets and Reps Included))
Uploaded: 2021-01-14T08:26:23.000Z
Duration: 10 min 34 s
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We're continuing our perfect workout series.

With a little help from Jesse and the muscle markers, we've got a nice drawing on the

triceps here, so I don't have to try and do this.

The fact is, guys, it always starts with anatomy here.

It always starts with science because that's how you make smarter decisions in your training.

So, let's take a look at the anatomy, courtesy of the muscle markers, to see what's going

You'll see here, the tricep is a three-headed muscle.

It's made up of the lateral head, the medial head in green here, and the longhead around

We've talked about the importance of the longhead all the time.

The fact is, when it comes to tricep training, the longhead is very important.

Because if you look at these two heads here, they exist on the upper arm.

They start here, and end here on the other side of the elbow.

All they're influencing here is elbow extension.

Nothing that I did up here at the shoulder would be matter because they don't cross

Whereas, the longhead is the one that does cross that joint, coming off the scapula.

So, we know that if I can change position of the scapula, no matter what I did – whether

I brought it back or brought it up over my head – all these things are changing the

Meaning, we're changing the tension on the longhead of the tricep.

So, if you're going to put together a perfect tricep workout, what we need to do is figure

Taking it a step further, we realize that the longhead of the triceps is put on stretch

So, we need to choose exercises that do that.

We also know that we can bring it in the opposite direction, all the way back behind the body,

and engage it into a full contraction, or fully shortened position.

So, we want to make sure we pick exercises that do that, too.

At the same time, in pursuit of this, we don't want to lose sight of the fact that progressive

Being able to load up the triceps with heavier weights, like any other muscle, as much as

possible is going to help us build them bigger.

So, we have to go pick the right, big exercises here.

Beyond that, I'm going to show you some ways to tweak those to get more from them,

so you get the most out of your muscle building capabilities from them.

Moving on, we always talked about – in the perfect bicep workout – this idea of overlapping

If we look at this exercise here, I have a band and dumbbells in my hand at the same

Because we know when we use dumbbells, we max out the strength curve in the middle of

When we get all the way to the top, we lose that tension.

But we also realize that bands help us to keep the tension going as I stretch further,

We combine them together to make a better exercise.

We can do the same thing here with triceps.

Again, to be part of a perfect workout, I believe we need to address that.

I'll break it down exercise by exercise for you and I'll give you the entire workout,

as we always have in this series, at the very end.

All right, so we kick off the perfect tricep workout here with those heavy exercises.

I like to address the heavier stuff first when we have the most energy and we're able

It's a close grip bench-press, but it's a close grip pin press.

Why are we pressing off the pins instead of doing a full range of motion press?

Because if you're trying to target the triceps the most, and overload the triceps, you do

have to realize that the majority of the work being done by the triceps is from the midpoint,

It's toward the lockout portion of the press.

If we train all the way down here, off our chest, although it's a good exercise, we're

working more on the delts to get them off our chest.

So, what we're trying to do is isolate more of the function of the triceps, which will

allow us to load this exercise up even heavier to match the strength the triceps have here.

We perform these in 10, 6, and 4 reps across three sets.

Moving on, we go to the next big exercise.

Again, there is an opportunity here that I think is sometimes overlooked.

That is to do this in the form of a tricep.

We can get to failure and we can push beyond failure.

So, what I do is setup here with a weight around my waist.

I can do it that way, or I can hold the dumbbell between my legs.

The fact here is, I'm going to perform my dip and I'm going to drop set when I reach

failure, to let go of the weight, and get back up there as a bodyweight option.

As I do those reps, I'm going to then go to failure once again, until I can go and

attach to the band, put my knees inside, and do a third set here without resting.

Continue this drop set down with an assisted dip.

In terms of the technique, no matter which form I'm doing here, in order to maximally

engage the triceps, you want to do two things.

Number one: you want to keep your torso as upright as possible.

I just did a whole video on the chest talking about how you maximize more chest involvement,

You want to keep your trunk up as tall as possible.

The next thing is, don't allow the forearms to dominate this movement.