Triceps is another way to pump up the arms, gain strength, and boost up the muscle. Although biceps are not enough for a pumped arm, as triceps play a major role in pumping arms. There is three head of triceps, the lateral head, medial head, and the long head together they make about 80% of your arms. It is an extensor muscle of the elbow joint, also it fixes the movement of elbow and arms.
When the time comes to focus on mind connection then you must or should feel the reps and the muscles of triceps work. If there is no muscle or if you feel no muscle in the triceps then probably you must be doing it in the wrong way or using extra weights which do not creates a muscle. So lift a limited amount of weight in triceps and in the correct form with limited reps.
Triceps workout for fiber
1. Overhead dumbbell extension
It is the foremost exercise of triceps to start with, in this, you hold one dumbbell and then push it up with your arms. It contracts more when your arms are fixed from the side. Therefore it thickens and maximizes the tricep gains, as it stretches the long head of tricep.
2. Skull crusher
Skull crusher is also called lying triceps extension which thickens and builds up the gains. Also, it allows generating triceps fiber for the long head. This exercise can be performed on an incline, flat, and decline bench for more effects. Just simply straighten your arms and bend your elbows then slowly move the barbell to your forehead and then push up and repeat.
3. Push down
It is an important exercise for triceps which builds the strength and size of the triceps. It can be performed with a plain barbell, rope, or zigzag barbell. Therefore holding it with different grip can build different muscles of the triceps. Also, it creates a good pump to the outer tricep and builds a perfect muscle fiber.
4. Single cable kickback
Cable kickbacks are the best exercise to pump up your tricep or give it a proper finishing. It is usually done with lightweight as it creates high fiber in triceps. You can also perform it with the dumbbell to add a variety to your triceps muscle.
5. Reverse cable pushdown
This exercise can be performed with the barbell with both hands or with a cable from the single hand. Therefore it is done with lightweight and can be performed as a finisher. It mainly targets the long triceps which is at the back of the arm.
6. Bench Dips
Bench dips are for the overall development of all the three heads of triceps, as this exercise allows to push heavier weight than the regular one. Therefore it creates great muscle contraction which builds a perfect tricep. It can be performed on the machine or on the bench with weights on your lap according to your need.
So these exercises must be done in the proper form and should be done in an hour. You must perform 3 sets of each exercise with 12, 10, and 8 reps. Following this routine will help you to build fiber in your triceps.