The Complete Guide To Triceps Training

Most lifters train triceps wrong. They rely on one or two exercises… use the same grip every session… and wonder why their elbows hurt, their lockout is weak, and their pressing stalls. ***** Here’s the video I mentioned ***** 👉 https://youtu.be/IlHxpIBsI0U In the Unified Movement System (UMS), triceps training isn’t an “arm day” accessory — it’s structural balance work that drives strength, protects joints, and builds serious muscle. Today’s video breaks down every major factor that determines how your triceps grow and how well they perform: 🔥 WHAT YOU’LL LEARN IN THIS VIDEO 1. The Three Heads of the Triceps — and Why Each One Needs a Different Angle ✔ Long head (overhead work) ✔ Lateral head (your visible “horseshoe”) ✔ Medial head (deep stabiliser for elbow health) 2. Shoulder Angle & Elbow Position — The REAL Secret to Triceps Growth ✔ Arms at sides → pressdowns, rope extensions ✔ Arms in front → skull crushers, DB extensions ✔ Arms overhead → French press, OH dumbbell extensions ✔ The “elbow width rule” that prevents tendon pain 3. The Best Tools for Triceps Training ✔ Dumbbells for joint health & symmetry ✔ Barbells for maximal loading ✔ EZ-bars for perfect wrist angle ✔ Cables for constant tension & tendon conditioning 4. Grip Variations That Change Everything ✔ Overhand for lateral head ✔ Underhand for medial + long head ✔ Rope/neutral for safest elbow mechanics ✔ Thick grips (Poliquin method) for elbow health & neural drive 5. Extensions vs Pressdowns vs Overhead Work vs Dips Each has a different purpose — and you’ll learn exactly when to use each one for size, strength, or structural balance. 💪 WHY THIS MATTERS Triceps make up two-thirds of your upper-arm size and directly improve your: – Bench Press lockout – Overhead Press stability – Push-up strength – Elbow health – Shoulder stability – Handstand & calisthenics control If you want stronger presses, bigger arms, and pain-free elbows… your triceps need more than random curls and pressdowns. They need intelligent programming, angle variation, and balanced strengthening — the foundations of the UMS. #triceps #tricepsworkout #tricepsexercises 00:00 — Why Triceps Drive Arm Size and Pressing Strength 00:23 — Why How You Train Triceps Matters 00:44 — What You’ll Learn in This Triceps Breakdown 01:03 — Triceps Anatomy: Long, Medial, and Lateral Heads 01:23 — Why One Exercise Is Never Enough 01:45 — Triceps Training Inside the UMS Method 02:03 — Shoulder Angle and Elbow Position Explained 02:26 — Arms at Your Side: Pressdowns and Kickbacks 02:50 — Arms in Front: Skull Crushers and Heavy Extensions 03:13 — Arms Overhead: Long Head Growth and Elbow Health 03:38 — Elbow Position Rules for Pain-Free Training 03:57 — Tool Selection: Dumbbells vs Barbells vs Cables 04:19 — Barbells: Max Load and Joint Demands 04:42 — EZ Bars: The Perfect Middle Ground 05:01 — Cables: Constant Tension and Elbow-Friendly Work 05:24 — Grip Choices That Change Triceps Activation 05:46 — Thick Grips: Stability, Strength, and Elbow Relief 06:12 — Extensions vs Pressdowns vs Dips 06:35 — Why Extensions Are the Foundation 06:58 — Where Dips Fit in the UMS System 07:20 — Structural Balance: Strength vs Accessories 07:43 — Key Triceps Training Takeaways 08:09 — The UMS Tools Behind Strength and Flexibility