Best way to train triceps usings dumbells and barbells?

[nEwSkIn]

Hi

2 days ago I introduced close grip bench presses to my triceps (12,10,8, and 6 reps with increasing weight), and then I did a reguler 3 sets of standing overhead triceps extension using dumbells.

Even though I think I used pretty heavy weight and the tricep session was quite intense, I don´t feel my triceps sore at all!

I also did chest that day and they are still sore.

What did I do wrong? I checked the form on the close grip bench and it seems to be fine.

I will also introduce barbell curls for my biceps, because the same thing applies to my biceps: they don´t get sore, and consequently I get very little gains

Any ideas? thanx

 

[JollyRogers]

deads

 

[Numani]

forget the soreness issue!! soreness does not equal gains.

the more stretch emphasise exercises you have..the more likely you are to get sore or if you over emphasise the eccentric portion of the exercise or if the exercise is new to you.

progressive resistance and a surplus calorie diet...arms grow.