How to train triceps and shoulders?

Training your triceps and shoulders effectively involves focusing on specific exercises and techniques, as discussed on the Mind Pump podcast.

Effective Tricep Exercises:

1. Heavy Closed Grip Bench Press: This exercise is emphasized for its ability to build tricep muscles more efficiently compared to cable pushdowns or tricep kickbacks. Incorporating heavy weights can significantly speed up muscle growth without making the arms appear bulky 1.
2. Dips: Performing dips and, if possible, weighted dips can also rapidly develop your triceps. These compound movements are highly effective at building muscle 1.
3. Full Range of Motion: For any tricep exercise, it’s essential to use a full range of motion. Avoid limiting the movement to protect your joints as previously misinformed practices suggested. Using the complete range correctly promotes muscle growth and joint health 2.

Effective Shoulder Exercises:

1. Compound Movements: Engage in exercises that incorporate the shoulders, such as overhead presses or push presses. These compound movements not only target the shoulders but also involve secondary muscles like the triceps 3.
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     1

     Effective Tricep Training

     00:37:52
     
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     2

     Full Range Benefits

     00:18:51
     
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     3

     Accessory Exercises Explained

     00:26:47
     
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     4

     Shoulder Training Insights

     00:15:01
     
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     5

     Muscle Connection Insights

     00:10:14
     
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     6

     Training Volume Insights

     01:05:06
     
2. Use All Rep Ranges: Implement various rep ranges in your workouts to ensure comprehensive muscle development. Staying in a particular rep range for three to four weeks can help your body adapt and ensure you’re lifting properly before changing rep ranges 4.
3. Muscle Connection: Focus on lighter weights initially to establish a strong mind-muscle connection. This is particularly important for isolation exercises targeting smaller muscle groups like the shoulders. It helps in maximizing hypertrophy and ensuring proper technique 5.

Additional Tips:

• Training Volume: Ensure that compound movements are the bulk of your workout volume, while accessory lifts can add extra volume for a pump but shouldn’t dominate your workout 3.
• Recovery and Fatigue: Splitting your workouts into sessions dedicated to specific muscle groups (like chest and triceps in one session, and shoulders in another) can prevent fatigue and allow for more focused and effective training 6.

By following these guidelines, you can maximize muscle growth and strength in your triceps and shoulders efficiently. Always ensure proper form and gradually increase weight and intensity to avoid injury.