The weight is secured to the handle. Return the lowered arm to join the extended arm and alternate sides, aiming for a second lowering time, pause and a second return to the top. Do this twice a week, with a least two days rest between workouts, for 8 weeks.
I would keep the triceps to a total of 6 sets, as anymore than this will just prove ineffective, especially since they get worked with all your pressing movements in the workout.
When a muscle contracts it shortens, thats it, end of story.
In contests, you have to pause the weight on the chest, which is tremendously taxing on the shoulders, and bench shirts really help to alleviate the strain.
While building muscle, do a 60-90 SECOND break inbetween sets and yes, keep the same diet.
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