Did you know, that the tricep makes up 2/3 of the total muscle in the arm? Or that the average tricep muscle is 2X the size of the average bicep? Safe to say that it's worth training them! The tricep is one of the most aesthetic-looking muscles of the upper body and is flexed whenever you straighten your arm.
Personally, I don't train triceps as much anymore as I used to. They are quite developed compared to my chest and back for example. When you're more of an advanced lifter (which I consider myself after 4+ years of consistency), you might consider focusing on the less developed parts of your body.
How I did it? Further on in this blog you encounter a superset for the triceps. It focuses on all parts of the tricep: the lateral head, long head, and medial head. Go to the anatomy of the triceps to find out how the tricep works. Do these 2 times per week (6 sets) and you'll grow like you've never experienced.
In this blog, we'll discuss everything you need to know about the triceps as a teenager. We'll go over the anatomy of this important muscle, the basic exercises to start with, the essentials in equipment, more advanced exercises, and more. Let's dive into the Ultimate Tricep Guide for Teen Fitness in 2024!
The Ultimate Tricep Guide for Teen Fitness in 2024
Understanding Your Triceps: The Anatomy and Importance
Before you start your first part of tricep extensions. It's worth noting which part of the tricep there are and which part various exercises target. This promotes the mind-muscle connection. leaving you with more gains, strength, and an overall better physique.
The Three Heads of the Tricep Muscle
The tricep consists of 3 main heads, and every head can be trained individually. We'll go over the exercises per head of the tricep muscle later on in this blog.
The 3 main heads of the tricep muscle are:
Lateral Head: The lateral head of the triceps is situated on the outer side of the upper arm. It originates from the humerus, or the bone of the upper arm, specifically from the posterior surface of the humerus's upper half. This head primarily extends the forearm at the elbow joint. Exercises that target the lateral head include tricep pushdowns and push-ups.
Long Head: The long head of the triceps is located on the inner side of the upper arm. It originates from the scapula, or shoulder blade, specifically from the infraglenoid tubercle of the scapula. The long head plays a crucial role in shoulder extension and stabilization. Exercises that effectively target the long head include skull crushers and overhead tricep extensions.
Medial Head: The medial head is positioned beneath the lateral and long heads of the triceps. It originates from the humerus, specifically from the posterior surface of the humerus's lower half. The medial head assists in forearm extension and contributes to overall arm strength. Exercises that engage the medial head include close-grip bench presses and diamond push-ups.
If you're not interested in the overall anatomy of the tricep, just remember which exercises focus on which part of the tricep.
Why Strong Triceps Are Essential for Teen Fitness
The tricep is not only flexed during tricep extensions, skull crushers, or diamond push-ups. They are of huge importance during the whole push workout. Think of exercises like bench presses, shoulder presses, or cable pushdowns. They would not be possible without a solid pair of triceps.
Compound exercises like the wide-grip bench press rely for 22% on the triceps, whereas the close-grip bench press relies on 37%. Oftentimes, a weak bench press is not only due to the chest muscle but is also for a big part undeveloped triceps. To prevent this, isolating movements like the ones below is essential. As you start to isolate your triceps, you might even see your bench press go up. Who doesn't like that?!
As we always say when we talk about compound exercises: first start with the compounds before going to any isolating movement. You use the small muscles more for the bigger muscles than vice versa.
Getting Started: Basic Tricep Exercises for Beginners
Let's first start with the essentials for beginners. These exercises are quite straightforward, meaning they are safe to do if you start with a lower weight (or body weight). So if you're starting and looking for the only 4 exercises you need, this list will give you a kickstart.
Keep in mind that some of these exercises target more than 1 head of the tricep. We recommend you don't isolate every part from the start. It's important to achieve a solid base before diving a layer deeper.
My (Daniel) father gave me some incredible advice when I was a little kid. He told me that I'm not allowed to go to the gym before I could do 20 push-ups in 1 set. This gave me an idea about mind-muscle connection and provided me with a solid base to work on. If you haven't been to the gym yet and you can barely do a few push-ups, this might be worth considering.
We have 2 levels for this part of the blog: the "never did a push-up in my life" teenager, and the "I have done my push-ups and my dips, I'm ready for the next step" teen.
Level 1
Push-Ups: The Foundation of Tricep Training
The king of fitness. Every lifter should implement some kind of direct push movement in their workout and as a beginner, push-ups are a great way to gain some chest, tricep, and front delt muscle.
Benefits of Push-Ups:
Muscle Engagement: Push-ups engage multiple muscle groups simultaneously, making them an efficient way to build strength and muscle mass in the upper body.
Versatility: Push-ups can be modified to suit your fitness level and goals. Beginners can start with knee push-ups or incline push-ups, while advanced lifters can challenge themselves with variations like diamond push-ups or plyometric push-ups. As you get stronger, you'll be able to target each part of the tricep individually.
Functional Strength: The pushing motion of push-ups mimics real-life movements, making them valuable for improving overall strength and functionality.
Tips for Proper Form:
Maintain a Straight Body: Keep your body in a straight line from head to heels throughout the movement, engaging your core muscles for stability.
Controlled Descent: Lower your body to the ground with control, maintaining tension in your triceps and chest muscles.
Full Range of Motion: Lower your chest until it almost touches the ground, then push back up to the starting position, fully extending your arms at the top.
Progression:
If you're new to push-ups, start with a simple version that allows you to maintain proper form. Aim to gradually increase the number of repetitions and sets as you build strength. Once you can perform 20 push-ups with good form, consider progressing to more challenging variations or adding external resistance.
Remember, consistency is key when it comes to seeing results. Incorporate push-ups into your workout routine two to three times per week, ensuring adequate rest and recovery between sessions. With dedication and perseverance, you'll develop stronger triceps and a more resilient upper body.
Dips: Your First Step Towards Bigger Triceps
Dips are a powerful compound exercise that targets not only the triceps but also the chest and shoulders. They are a fantastic addition to any workout routine, especially for teenagers looking to build strength and muscle in their upper body.
Benefits of Dips:
Tricep Activation: Dips are renowned for their ability to isolate and target the triceps effectively. The movement involves extending and flexing the elbow joint, placing significant emphasis on the triceps muscles.
Compound Movement: Dips are a compound exercise, meaning they engage multiple muscle groups simultaneously. In addition to the triceps, dips also work the chest, shoulders, and even the core muscles for stability.
Strength and Muscle Growth: By incorporating dips into your routine, you can promote strength gains and muscle hypertrophy in the upper body. Consistent training with progressive overload can lead to noticeable improvements in tricep size and definition.
Tips for Proper Form:
Grip and Hand Placement: Grab the parallel bars with a firm grip, ensuring your hands are slightly wider than shoulder-width apart. Keep your wrists straight to minimize strain.
Body Positioning: Maintain an upright posture throughout the movement, with your shoulders pulled back and down. Lean slightly forward to engage the chest muscles while keeping your core tight for stability.
Range of Motion: Lower your body until your elbows are bent at approximately 90 degrees or slightly below. Avoid going too low, as this can strain the shoulders. Push through your palms to extend your arms and return to the starting position.
Progression:
We know that doing regular dips from the get-go is not realistic. That's why assisted dips, dips with resistance bands, or negative dips are a solid option. Most gyms have an assisted dip machine, these are also a great option for dipping your way to glory.
As you become stronger, aim to increase the depth of your dips and the number of repetitions performed. You can also experiment with different grip widths to target the triceps from various angles.
Safety Considerations:
While dips are highly effective for building triceps strength, they can place stress on the shoulders if performed incorrectly. Always warm up adequately before attempting dips and listen to your body to avoid overexertion or injury.
Incorporate dips into your workout routine two to three times per week, alternating with other tricep exercises for balanced development. The last thing you want is muscle imbalance, as this leads to injuries or other long-term problems.
Level 2
Tricep Extensions: Focusing The Lateral Head
Tricep extensions are isolation exercises that specifically target the lateral head of the triceps. They are the first isolating movement for the tricep, but also the most straightforward. The only thing you need to keep an eye on is the elbow movement. Always keep your elbows in the same place when doing this kind of movement.
Benefits of Tricep Extensions:
Lateral Head Activation: Tricep extensions, whether performed with dumbbells, cables, or a machine, place significant emphasis on the lateral head of the triceps. This portion of the muscle is responsible for the outward appearance of the arms and contributes to overall arm size and definition.
Isolation and Control: Unlike compound movements that involve multiple muscle groups, tricep extensions isolate the triceps, allowing for focused activation and control. This can be particularly beneficial for individuals looking to address specific weaknesses or imbalances in their triceps.
Variety of Options: Tricep extensions can be performed using various pieces of equipment and with different grips, providing versatility in your training routine. Whether you prefer overhead extensions, cable pushdowns, or skull crushers, there's a tricep extension variation to suit your preferences and goals.
Tips for Proper Form:
Stability and Positioning: Maintain a stable stance with your feet planted firmly on the ground and your core engaged. Keep your elbows tucked in close to your sides throughout the movement to maximize tricep activation.
Range of Motion: Focus on achieving a full range of motion with each repetition, allowing your arms to extend fully at the bottom of the movement and flexing the triceps at the top. Avoid swinging or using momentum to lift the weight, as this can reduce effectiveness and increase the risk of injury.
Mind-Muscle Connection: Concentrate on contracting the lateral head of the triceps throughout the exercise, emphasizing the squeeze at the top of each repetition. Visualize the muscle working and maintain tension to maximize muscle engagement.
Progression:
Consider incorporating tricep extensions into your workout routine two times per week, alternating between different variations to target the triceps from various angles. Pairing tricep extensions with compound movements like dips or push-ups can further stimulate overall tricep development.
Skullcrushers: Crushing The Long Head
Skullcrushers, also known as lying tricep extensions, are a classic exercise that targets the long head of the triceps. Despite their intimidating name, skullcrushers are an effective and safe way to isolate the triceps and promote muscle growth in the upper arms.
Long Head Emphasis: Skullcrushers specifically target the long head of the triceps, which is situated on the inner side of the upper arm. Strengthening this portion of the triceps contributes to overall arm size and definition.
Stretch and Contraction: The unique movement pattern of skullcrushers involves lowering the weight towards the forehead, creating a deep stretch in the triceps. A powerful contraction follows this structure of the muscle fibers as you extend your arms, maximizing muscle activation.
Versatility: Skullcrushers can be performed using a barbell, dumbbells, or an EZ bar, providing flexibility in your training routine. Additionally, you can adjust your grip width and hand positioning to target different areas of the triceps.
Tips for Proper Form:
Positioning: Lie flat on a bench with your feet planted firmly on the ground. Hold the weight (barbell, dumbbells, or EZ bar) with an overhand grip, arms extended directly above your chest.
Elbow Placement: Keep your elbows stationary and pointed towards the ceiling throughout the movement. Lower the weight towards your forehead by bending your elbows, maintaining control and stability.
Range of Motion: Lower the weight until your elbows are bent at approximately 90 degrees or slightly below, feeling a deep stretch in your triceps. Extend your arms to return to the starting position, fully contracting the triceps at the top of the movement.
Progression:
Incorporate skullcrushers into your workout routine two times per week, alternating with other tricep exercises for balanced development. Pairing skullcrushers with compound movements like bench presses or dips can further enhance overall tricep strength and size.
Please. This exercise is not named like that for no reason. Always make sure to perform this exercise CAREFULLY. There are various stories of people not paying full attention, leading to (indeed) a crushed skull.
These are the only exercises you need when starting. They cover every part of the tricep while keeping it as simple as possible to avoid overtraining or injuries. "But for how long should I do these exercises?" We recommend you use the following timestamps:
Level 1: the absolute basics. Don't go to level 2 before you can do 10 push-ups and 15 assisted dips in a row.
Level 2: these exercises are the ones you should incorporate throughout your whole fitness journey. They are simple, effective, and can be done in various ways. Instead, use progressive overload. Whenever you can do 10-12 reps of a certain weight with good form, move on to a higher weight until you get to the full stack (which is quite a long journey as you might expect).
Equipment Essentials: What You Need for Effective Tricep Workouts
In this part of the blog, we'll go over the essentials for a solid tricep workout routine. Barbells or dumbbells, including resistance bands, cable exercises, and other equipment that might help you along your journey.
Dumbbells, Cables, or Barbells: Which is Better for Tricep Growth?
If you've read the last few blogs, you know we at DK-Socials love our cables. Cable exercises for your back, cable chest workouts, cable bicep exercises, and more. But realistically: which one is the best for training triceps and achieving massive growth?
We would love to back our opinion with some scientific research, such as that cables are 30% more effective for training the triceps than dumbbells. Sadly there isn't, so don't go after us if you don't agree.
For all isolating tricep exercises, we recommend you use cables.
Cables provide you with tension like no other. Think of a regular tricep extension: there is tension at the start of the movement, but at the bottom of the movement you feel that magic burn at the back of your arms. Dumbbells or barbells simply can't provide you with the same tension as the cables. Try squeezing the tricep at the end of each rep for 1-2 seconds. This improves mind-muscle connection and skyrockets gains.
We didn't mention a certain tool on purpose. Did you already find out which one that is? If not: 20 cm below this sentence you'll find out.
Resistance Bands: A Versatile Tool for Tricep Exercises
Here we are, talking resistance bands. Since a certain virus, people have been quite creative with resistance bands. With this upcoming trend of exercises, there has also been upcoming demand. To help you a little in using resistance bands for tricep workouts, we wrote an entire blog about them. Click here to check the best ones & some great exercises you can do with these elastic heroes.
 |
Going on a holiday, everything is packed and ready to go. WAIT, you didn't check if there was a gym nearby. Sweat starts to break out: what if there isn't?! And as if it couldn't get any worse: there is no gym in a range of 100km. Before you cancel everything, you might want to read our blog on The Best Resistance Bands, Workouts, and Exercises. Maybe this isn't even that bad... |
Advanced Tricep Exercises for Teens Who Want More
The previous exercises seal the deal in a great way. However, you might want to spice things up sometimes. Lucky you, because this part of the blog is dedicated to some advanced-level exercises. Remember that these should not be the first choice in your tricep workout, but are there in case you need some fun. Let's get to...
Level 3
#1 Diamond Push-Ups
Hard, but extremely effective. The diamond push-up is one of the hardest versions of the push-up out there, so do not be ashamed when you can't do this at first. The good news is: they are trainable!
How Diamond Push-Ups Work the Lateral Head:
The unique hand positioning in diamond push-ups shifts the emphasis from the chest to the triceps, specifically targeting the lateral head. As you lower your body towards the ground, the elbows naturally flare out to the sides, placing greater stress on the lateral head of the triceps to extend the arms and push the body back up.
Benefits of Diamond Push-Ups for the Lateral Head:
Isolation: Diamond push-ups isolate the triceps, creating tension on the lateral head. This focused effort helps to develop strength and definition in this area of the triceps.
Intensity: The close hand placement increases the difficulty of the exercise, requiring the lateral head of the triceps to work harder to overcome the different positions of the upper body. This intensity leads to greater muscle engagement and growth.
Versatility: Diamond push-ups can be performed anywhere without the need for equipment, making them a perfect option for workouts at home or calisthenics.
Tips for Performing Diamond Push-Ups:
Hand Placement: Start in a plank position with your hands close together, forming a diamond shape with your thumbs and index fingers. Make sure that your hands are directly beneath your chest and aligned with your shoulders.
Elbow Position: Keep your elbows tucked in close to your sides throughout the movement to maximize engagement of the lateral head of the triceps. Avoid letting your elbows flare outwards, as this can shift the focus away from the triceps and put more stress on the front delts.
Range of Motion: Lower your chest towards the diamond shape formed by your hands, maintaining a straight line from head to heels. Descend until your chest almost touches your hands, then explosively push back up, fully extending your arms and focusing on contracting the lateral head of the triceps.
If you cannot do a regular diamond push-up at first, you might want to try some easier variations of it at first. Keep doing the exercises listed in levels 1 & 2, but also try negative diamond push-ups (the ones where you slowly go down, but instead of going back up you fall. Get back to the starting position and perform again).
#2 Close-Grip Bench Press: A Compound Move for Massive Arms
Another out-of-the-box exercise is the close-grip bench press. This compound exercise, which in its regular form focuses on the chest, also has quite a lot of variations in it. The close-grip bench press is an exercise that focuses on the medial head of the tricep.
How Close-Grip Bench Press Works Both Medial and Lateral Heads:
By narrowing the grip, the close-grip bench press alters the biomechanics of the movement, which concurrently activates both the medial and lateral heads of the triceps. As you lower the barbell towards your chest, the elbows naturally tuck in close to the body, maximizing the involvement of both heads in extending the arms and pushing the weight back up.
Benefits of Close-Grip Bench Press for Medial and Lateral Heads:
Compound Movement: Close-grip bench press targets not only the triceps but also engages the chest and shoulders extensively. This compound nature of the exercise enables comprehensive development of both the medial and lateral heads of the triceps along with other upper body muscles.
Strength and Size: The close-grip bench press allows for heavy loads to be lifted, facilitating strength gains and muscle hypertrophy in both the medial and lateral heads of the triceps. Consistent training with progressive overload can lead to noticeable improvements in tricep size and definition.
Functional Strength: The pushing motion of the close-grip bench press mirrors real-life movements, making it beneficial for enhancing overall upper body strength and functionality. Strengthened triceps contribute to improved performance in various activities and sports.
Tips for Performing Close-Grip Bench Press:
Hand Placement: Position your hands on the barbell slightly narrower than shoulder-width apart, ensuring a comfortable and stable grip. Experiment with grip width to find the optimal position that maximizes engagement of both the medial and lateral heads of the triceps.
Elbow Position: Keep your elbows tucked in close to your sides throughout the movement, avoiding excessive flare-out. This maintains tension in both the medial and lateral heads of the triceps and minimizes strain on the shoulders.
Range of Motion: Lower the barbell towards your chest while maintaining control and stability. Descend until the barbell lightly touches your chest, then push it back up, fully extending your arms and focusing on contracting both the medial and lateral heads of the triceps.
#3 The King of Supersets
Yes, we invented that ourselves. This is by far my go-to exercise to target every head of the tricep in the best way possible. It leaves you with an incredible burn and surely will pump your tricep like no other. It's called a mechanical dropset, as the exercise gets lighter as you change your stands. Always make sure to attach either 2 ropes or 1 long rope, as it improves the squeeze.
Benefits of The King of Supersets for The Tricep
This exercise consists of 3 different parts:
The first part, in which you pull your elbows back as much as possible, is more focused on the long head. The squeeze at the end of the movement contracts the lateral head specifically.
The second part, which is focused on keeping your elbows on both sides of the body, focuses on the lateral head. The squeeze is optimal for contracting the second biggest part of the tricep.
The last part is for the smallest head of the tricep: the medial head. Keeping your elbows in front of your body, leaning forward, and grabbing the highest part of the rope provides the optimal setup for medial head contraction.
Keep in mind that all of these parts target every head of the tricep.
Tips for Performing the King of Supersets
Most of the value will come from the video above. However, there are still some tips we can provide you with for extra gains:
Go to Failure: going to failure is not a great idea for every exercise, as it can lead to injuries caused by excessive muscle fatigue. However, we recommend you go to failure (at least on the last 2 parts of the movement) with this one.
Form > Weight: form is essential with this exercise. Bad form can cause injury quite quickly, as it is a highly fatiguing exercise. Fatigue and bad form are not that great of a combination. A higher rep range is recommended, so you might want to switch to a lower weight either way.
Range of Motion: full stretch, full squeeze. This exercise offers the most value when done in full ROM. That means going from 180* to 45*, and so on.
 |
Feeling a bit down, demotivated, or simply exhausted after a long day at school or work? It can be challenging to muster the dedication to hit the gym when all you crave is to crawl into bed. If you need that extra boost to get moving, we've put together an article on the Best Pre-Workouts for Teenagers in 2024. Feel free to give it a read for some inspiration! |
Nutrition and Recovery: Fueling Your Tricep Gains
With hard exercise, comes proper nutrition. A high-protein diet will always be part of your fitness journey, as it provides your body with the nutrients it needs to grow. But where do you need to focus for muscle growth? Which foods contain the most amount of high-quality protein? Questions like these are quite a mystery as a teenager.
The Best Foods to Eat for Muscle Growth
The best foods to eat for muscle growth come down to the macros, and more specifically: protein. Protein is the main driver of muscle growth. But you do need your energy to reach peak performance in your workouts. The main energy sources of the body are carbohydrates or carbs. More specifically glucose.
But if there are no carbs available, the body moves on to a different energy source: fats. If you do this for long enough, you reach ketosis.
Ketosis is a state of the body in which it uses fats as its main energy source. It can be reached by eating less than 50g of carbs (depending on BW) for a longer period of time. To learn everything about the state of ketosis, we recommend you take a look at our blog on the keto diet.
To give you an idea of what the best foods for building muscle are, we've made up a list to help you reach your fitness goals:
Lean Protein Sources | Dairy Products | Plant-Based Protein Sources | Nuts & Seeds | Whole Grains | Healthy Fats | Fruits & Vegetables |
Chicken breast | Greek yogurt | Tofu | Almonds | Brown rice | Avocado | Berries |
Turkey breast | Feta cheese | Lentils | Walnuts | Oats | Olive oil | Bananas |
Lean beef (sirloin and tenderloin) | Milk (low-fat and skim milk) | Tempeh | Pistachios | Whole wheat bread | Flaxseeds | Oranges |
Fish (salmon, tuna, trout) | Cheese (cottage cheese or low-fat specifically) | Chickpeas | Pumpkin seeds | Whole grain pasta | Chia seeds | Spinach |
Eggs (yes, also egg whites) | Quinoa | Chia seeds | Quinoa | Fatty fish (salmon, mackerel, sardines) | Broccoli | |
Sweet potatoes |
Protein
Carbs
Fats
It's up to you to be creative with all of these ingredients. Generally speaking, your macros ratio should be somewhere around 50/30/20 (protein, carbs, fats). However, if you're on a keto or low-carb diet, this ratio should look something like 50/10/40. Balance your meals in the same way as your daily calorie intake. Sounds quite simple, but in reality, it's a little more difficult.
The Importance of Rest and Recovery in Building Triceps
For fitness lovers, it can even be hard to take a day of rest for the gym. Thinking you will lose your gains, gain weight, or just feel mentally overwhelmed. It can be tempting to just ignore the muscle strain and lift the heavy metal day after day.
Rest is at least as important as exercising, if not even more important. With lifting weights, you damage the muscle fibers. During the rest period, your body repairs those muscle fibers using the nutrients that come from your daily nutrition. If you do not take the rest period and just train day after day, your body will not even recover itself.
There are lots of stories from people who went to the gym 7x a week (every day until failure) but still didn't see any progression at all. It was when they started exercising 3x a week when they say significant differences in their body. These stories emphasize the importance of rest and recovery in fitness for teenagers.
To sum up the reasons why it is essential to take your rest and recover, we've listed the bullet points for you down below:
Muscle Repair and Growth: When you lift weights or perform resistance exercises, you create tiny tears in your muscle fibers. These tears need time to repair and rebuild stronger than before. Adequate rest allows this process, known as muscle protein synthesis, to occur efficiently, leading to muscle growth and strength gains.
Prevention of Overtraining: Overtraining occurs when you push your body beyond its capacity to recover. Symptoms of overtraining include fatigue, decreased performance, and increased risk of injury. You can avoid overtraining and maintain consistent progress by scheduling rest days into your workout routine and listening to your body's signals.
Hormonal Balance: Intense exercise can temporarily disrupt hormone levels in the body, including cortisol and testosterone. While cortisol plays a role in stress response, chronically elevated levels can limit muscle growth and promote fat storage. On the other hand, testosterone is essential for muscle repair and growth. Enough rest helps maintain hormonal balance, supporting optimal muscle development.
Injury Prevention: Rest allows your muscles, tendons, and ligaments to recover from the stress of exercise, reducing the risk of overuse injuries. It also gives your central nervous system time to recuperate, enhancing coordination and motor control during workouts, thereby decreasing the likelihood of accidents.
Improved Performance: Incorporating rest days into your training program can actually improve your performance over time. By giving your muscles time to recover, you'll come back to your workouts feeling refreshed and energized, allowing you to lift heavier weights or perform more repetitions. This leads to more muscle gain. That's what you wanted, right?
Conclusion
In conclusion, it's crucial for teenagers starting their fitness journey to understand the triceps' anatomy and importance. Neglecting triceps development can slow overall progress. By targeting each triceps head through exercises like push-ups, dips, extensions, and skull crushers, teens lay a solid foundation for strength and growth. Adding advanced exercises like diamond push-ups and close-grip bench presses enhances routines. Safety, form, and gradual progression are vital to prevent injuries and maximize results.
Equipment choices matter, with cables offering constant tension, resistance bands providing versatility, and barbells/dumbbells being effective options. Nutrition and recovery are key too. A balanced diet rich in protein, carbs, and fats, coupled with rest, supports muscle growth and health. At the end of the day, it's all about balancing the amount of exercise you get in and the amount of rest you take. Make sure to keep your body moving, but also give your body the rest it needs to keep it performing at its best.
Last but not least, before we forget: do your cardio :).
Frequently Asked Questions (FAQ)
1. Why is it important to train the triceps as a teenager?
2. How often should I train my triceps as a teenager?
3. Can I build big triceps with bodyweight exercises alone
4. Is it safe for teenagers to perform advanced triceps exercises?
5. How can I prevent overtraining my triceps?
6. Do I need to follow a specific diet to build triceps muscle as a teenager?
7. Can girls benefit from triceps training as much as boys?
References
Richter, D. (2022, May 31). How much does triceps contribute to your bench press? StrengthLog. https://www.strengthlog.com/how-much-does-triceps-contribute-to-your-bench-press/
Comentários