protein bro. weighted dips. contract tris, get the mind and muscle connection. enjoy ur new tris.
I would try doing less total volume. You're already using triceps a lot in any pressing movement so you don't really need a lot of extra work. It's not hard to do a lot of volume but if you want more bang for you buck, try doing just a few sets of one triceps specific exercise at the end of your workout (dips for example). I work triceps twice per week but I only do about 4-5 total sets (per week). Been working way better for me than what I used to do, which was at least twice that workload.
close grip bench and dips for size...i find that once a week..very low volume (5-6 sets max) with high intensity and every set to failiure.. works best for me. i generally use two compounds movements and one isolation. i feel triceps get worked a lot throughout the week indirectly. this is what works for me...good luck
Ever heard of 30s crushers i love them and always had success ??? get the curl bar with weight u can use set bench to an incline and do skull crushers behind the head x10 then nose x10 then to the chest x10 u can also flat benched to
This may have already been asked but do you keep your elbows in when benching?
Took the JM press suggestion out of this thread a few weeks ago and loving it. Can really feel the Tris popping while doing it and feels a lot better on the elbows than crushers.
Incorporating half reps and rest-pause sets after failure really helped me with the tris.
Try throwing them in after a real heavy squat or deadlift day. The added groth hormone release could def help them tri's for sure.
Lower the volume for about a month and really focus on the eccentric part of the movement during each rep. Go as slow as possible (4 seconds) on the eccentric movement. My tris grew better with this approach. You're also hitting your tris with chest and delt exercises so you can ease up on the volume for this muscle IMO.
You may just have to continue working towards overall mass gains.
Definitely stick to compound movements. At this point you'd get way more from doing a couple sets of weighted dips versus doing any kind of iso work.
I'd stick to weighted triceps dips (concentrate on feel rather than simply forcing out the reps) and close-grip presses. I've never done JM presses but they look like they'd work well.
Mine start growing once I started doing one to two workouts 1 to 2 sets each on chest day. It is a small muscle