Bulking

The 6 Finest Triceps Exercises for Greater, Stronger Arms

The central theses

The triceps is a horseshoe-shaped muscle on the back of the upper arm and contributes significantly to your upper arm size than the biceps.
The best triceps exercises are pressure movements that allow you to safely move heavy loads through a full range of motion, such as: B. by bench press, diving and overhead triceps extension.
Read on to learn more about the best triceps exercises and how to combine them into effective triceps exercises to build bigger and stronger arms.

When it comes to building big weapons, the triceps are not justified.

For most people, it's all about biceps,

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Ironically, the biceps make up much less of your upper arm size than the larger triceps.

For this reason, building a large tricep is one of the little-known "secrets" of building large arms.

A typical example:



If that's a bit dramatic for you, here's a shot of me that shows a more achievable look:

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Triceps workout with dumbbells


However, I did not always have a large triceps and it did not reach a satisfactory size until I started implementing the steps in this article.

So let's start with a brief overview of the triceps muscles and learn how to train them effectively.

The anatomy of the triceps muscles

The triceps or rather the Triceps brachiiis a three-headed muscle on the back of your arm.

They are also called triceps,

A muscle head is a point where a tendon sticks to the skeleton. The triceps is attached to the upper arm and shoulder joint in three places, so it has three heads, hence the name tri-ceps.

The task of the triceps is to stretch the elbow (move the forearm away from the biceps) and stabilize the shoulder and shoulder blade during most upper body exercises such as lat pulldowns, flies and pushups. It also helps to stretch the shoulder (move the arm behind the body).

It looks like this:


best tricep training for size


And here is a picture of the three heads of the triceps:


Triceps brachii


As you can see, the three heads, when they express themselves, form the characteristic shape of a horseshoe.

Here is another example:


Triceps horseshoe muscle


You can see that on the long head on the back of your arm the largest of the three and therefore the one that most determines the overall impression of your triceps.

In short, when people think of "big triceps", they think of of big long heads.

That said, if you want the full 3D look, you have to make sure that all three headsthe long, lateral and medial headsare well developed.

As you will learn, there are various triceps exercises emphasize different heads of the triceps muscle, which is why they respond best to a variety of different exercises.

Fortunately, programming your workouts so that each of the three heads is adequately trained is fairly easy.

Summary: The triceps is a three-headed, horseshoe-shaped muscle on the back of your arm, the main function of which is to stretch your elbow.

The simple science of effective triceps training

There are many theories about how to best train your triceps.

Some people say you have to focus on training with high reps and really feel the fire.

Others say you should train them several times a week.

Others still say that you don't need to do any tricep exercises at all and should concentrate exclusively on compound sliding movements instead like that bench Press and Overhead Press,

What do science and experience have to say? Let's find out.

1. Most people need to train their triceps directly to get the size and definition you want.

Many people say that if you do a lot of composite exercises like bench presses, overhead presses, and barbells, you don't have to exercise your arms directly.

Well, I've worked with thousands of men and women of all ages and circumstances, and I can confidently say that this is rarely the case.

Yes, hard pushing and pulling will help develop your arms, but for most of us, it's just not enough to achieve the triceps development we really want.

Most of us will need to include exercises specifically for the triceps in our exercise routines.

Therefore my programs for Men and women include a combination of compound exercises that also involve the arms heavily isolation exercises that is aimed at them.

2. Heavy compound exercises are best for adding strength and size.


Tricep training for the crowd


I used to think that heavy lifting with fewer repetitions served to build strength and not gain size, and this was especially true for the arms, which generally responded best to:pump training, ”No strength training.

I was wrong.

One of the most important lessons I've learned in research, education, and coaching over the past decade is:

As a natural weight lifter, your main long-term goal should be to increase your total body strength.

As long as you focus on your workout, you can easily get the size you want for your triceps or elsewhere.

The reason for this is that you can initially build a reasonable amount of muscle without gaining strength, as soon as you advance to an advanced lifter, strength and size become closely correlated,

In other words, once your "honeymoon period" is over and your body stops responding to resistance training, you need to get a lot stronger if you want to keep developing a bigger triceps.

How do you best do that?

Well, while motion science is complex and there are many more questions than answers, there is evidence is clear on this topic: Heavy, composite resistance training is the most effective way to get stronger.

And that's why we natural weightlifters need to do a lot of heavy compound weightlifting if we want to build a significant amount of muscle and strength.

This is also not a special rule for the triceps. This applies equally to all major subjects muscle group in the body. This applies to smaller, more stubborn ones like that biceps, Calves and Shouldersas well as the larger, more responsive ones like that legs. chest, and back,

So if you want to get big, defined, or even "tinted" arms as quickly as possible, you want to get strong arms as soon as possible, and that means you do a lot of training for heavy arms.

In the case of the triceps, this means a lot of vertical and horizontal pushing and pushing.

And by "heavy" I mean that you mainly work with weights in the range of 75 to 85% of your weights one employee max (1 rpm) or in the range of 8 to 10 (75%) to 4 to 6 (85%) repetitions.

Typically, this means that you have to do one or two repetitions for each set before a technical failure occurs (the point at which this is not possible) complete another representative without a breakdown of the form). In other words, you end each sentence with one or two "repetitions in reserve," as researchers call it.

By “connection” I mean that I concentrate on exercises that involve multiple joints and muscles, as opposed to insulation exercises that focuses on a single joint and a limited number of muscles.

If you are new to weightlifting (less than a year of workout), you can focus on the 4 to 6 reps range and just one or two compound exercises and train fantastic.

However, if you're a medium weight lifter, you can benefit from adding more reps insulation Work into your routines. (There are several reasons for this, but this is beyond the scope of this article. However, if you want to delve into the physiology, Read this article to learn more.)

"But wait a minute," you might think. “(SHREDDED FITNESS MODEL) does a billion repetitions in his arm workout and has titanic triceps. , , What gives?"

Unfortunately, Use steroid is widespread in this area, especially among fitness competitors, models and social media influencers, and these drugs change everything.

With the right medication, you can sit in the gym for a few hours each day and work out sentence by sentence, exercise by exercise, and your muscles do the same get bigger and bigger, (A bit reductive, I know, but more precisely than inaccurate.)

For example, a study The study, conducted by scientists from Charles R. Drew University of Medicine and Science, administered a relatively low dose of testosterone (600 mg per week) to one group of weight lifters for 10 weeks and a placebo to another group.

At the end of fancy Group gained 4.4 pounds of muscle and added 22 pounds to their bench, which is good progress for advanced lifters.

However, those who took the extra medication gained a whopping 13.4 pounds of muscle and added 50 pounds to their bank and eight times as much in size in their triceps. In 10 fucking weeks. That borders on witchcraft.

But don't worry.

You don't need drugs to earn your weapons show tickets. You just need a little bit of know-how, hard work and patience.

3. Ten to twenty heavy triceps sets per week are generally sufficient.


best tricep training for size


A crucial part of your triceps workout that you need to do right is the volume or total number of sets you do each week.

This is particularly important if you generally do a lot of weight lifting, as the overriding rule is:

The harder your repetitions are, the less you can do every week without taking any chances overtraining,

This is especially true for complex movements such as bench press and overhead press. The harder you exercise, the more time it takes your body to recover from exercise.

Now I've tried many different ones training division and frequency schemes and what I found the best match three extensive reviews on the subject.

If your training focuses on heavyweights – 80 to 85% + 1 repetition (1RM) – The optimal volume seems to be around 10 to 20 sentences per week.

This applies not only to the triceps, but also to every other important muscle group.

In the case of the triceps, we must now take into account that it is heavily involved in your pushing and pushing.

Suppose you are following the 5 day routine of my Bigger Leaner Stronger program. In this case, do 12 sets of strong chest presses per week and 3 sets of strong overhead presses (a total of 15 sets) involving your triceps to some extent.

So you don't just want to add another 10 to 20 sets for your triceps. In fact, you don't necessarily have to add triceps sets because you're already in the sweet spot in terms of volume.

That said, I've learned from experience that most boys (and a lot of girls) in general can benefit from doing a slightly higher volume of triceps sets per week. I've also noticed that a few sets of direct triceps work tend to give better results than relying on compound exercises alone to build the triceps.

For this reason, in my Bigger Leaner Stronger program, I let you do another 9 sets of triceps exercises in the form of tight-grip bench presses and triceps presses.

This is a little more volume than I recommend for most muscle groups, but the triceps is usually a stubborn little guy who needs a lot of stimulus to grow.

Now that we have the basic training theory under control, let's look at the 10 best triceps exercises.

The 10 best triceps exercises


Triceps Exercises


Ignore that muscle Magazine,

You don't have to do fifty types of triceps exercises to build great weapons.

In fact, of the many triceps exercises you can do, only a small handful is really necessary.

Regardless of what you read in books, blogs, and magazines, this applies to both men and women.

Although men and women are different in some important ways, the mechanisms that control muscle growth are more or less the same for both genders, and the exercises that work for one gender work just as well for the other. In other words, the best triceps and arm exercises for women are more or less the same as for men.

And here they are. , ,

1. Fixed bench press

If I only did a triceps exercise, it would be the tight bench press.

This is one of the best ways to overload your triceps, and it also affects your shoulders and chest.

A good example of this comes from a study Led by scientists from the University of Queensland, muscle activation during overhead and bench press with flat and tight grip was examined.

To quantify muscle activation, the researchers used electromyography (EMG), a method of measuring electrical activity in a muscle to determine how hard it worked.

EMG activation is not a perfect replacement for muscle growth. However, if a muscle is strongly activated during a workout, it can be assumed that the workout is quite effective for building muscle.

The researchers had six men complete all of the above exercises with 80% of their 1RM while connected to a device that measured the activation of their pectoral muscles, deltoids, triceps muscles and latissimus dorsi.

They found that triceps activation was highest during the flat bench press and that it was about 25% higher when using a narrow rather than a wide grip.

In this case, the width of the "tight grip" was about shoulder-width apart, not quite as narrow as what most people would think would be a tight bench press.

Further evidence of the benefits of tight grip bench press comes from a study conducted by Greg Lehman at the Canadian Memorial Chiropractic College.

In this case, Lehman found that a handle with both hands apart one hand caused the most triceps activation, while a handle with both hands apart shoulder width gave slightly less triceps activation and a handle that was wider than the shoulder width was created the least triceps activation.

Personally, I like keeping my hands about 10 to 12 inches apart when I do bench presses with a firm grip. That's enough to put a lot of the load on my triceps without forcing my wrists into an uncomfortable position.

How it works:

2. Diving

There are two types of dips you can perform: upright dipping and bench dipping.

Here's what the upright dip looks like:

And this is what the bank dip looks like:

one analysis performed by found that you can make this exercise more effective for training your triceps by using a tight grip.

According to an EMG analysis Bench dips are performed by Brittany Boehler at the University of Wisconsin and are one of the best exercises to activate your triceps.

A bench dip is done with your palms on a bench behind you (with your back to the bench) and your feet on the floor in front of you. Then lower your hips towards the floor by bending your elbows and pushing them back to the starting position.

It can also be done with a chair, making it one of the best triceps exercises you can do at home.

Still, I prefer the upright incline because it's easier to load and has more shoulders and chest.

Typically, a tighter grip will focus more on the triceps and a wider grip will involve your chest more. To get started, just use the handle that you find most convenient.

One of the things that makes the dip unique in bodyweight exercises is that overloading is easy when you use a dip belt or hold a barbell between your legs.

Once you can do at least 10 reps of body weight drops, like any other exercise, start adding 5 to 10 pound weight increments.

Here is a video on how to do the bank dip:

And here is a video on how to do the bathroom:

3. Dumbbell overhead triceps extension

The dumbbell overhead triceps extension is one of my favorite triceps exercises.

It is particularly good for targeting the medial head of the triceps and allows you to safely push heavy weight and overload the muscles.

Dumbbell extensions can be done standing or sitting. I prefer a sitting position with a chair with a back that is no higher than the base of my neck. This supports my upper body and prevents my lower body or core stability from restricting my performance, which allows me to use more weight.

There are two additional versions of this exercise that you can do:

The two-handed triceps squeezes
The one-handed triceps squeezes

The advantage of the two-hand triceps press is that you can move more weight. The advantage of the one-handed triceps press is that you can make sure that one arm is not exercised more than the other (which helps to avoid muscle imbalances).

Personally, I recommend that you stick with the two-handed version unless you try to correct a muscle imbalance, as this can overload your muscles more than the one-handed version.

Here is the two-handed version:

And here is the one-handed version:

4. Cable overhead triceps extension

This exercise is identical to the dumbbell overhead triceps extension, except that it is done with a cable machine and is usually done standing up rather than sitting down.

Although I generally prefer free weights about machinesThis exercise is a worthy exception.

The advantage of cables is that they exert constant tension on your triceps across the entire range of motion. The overhead barbell extension, on the other hand, is much easier at the upper end of the movement and more difficult at the lower end.

Some people also find that using cables for their joints is easier, especially when using heavier weights and exercising smaller muscle groups.

You can use different attachments for the cable triceps extension, including a rope, a straight bar, a V-bar and an EZ-bar. I usually prefer a rope because it allows you to use a wider range of motion, but all are good options.

How it works:

5. Lying triceps (skull breaker)

The recumbent triceps extension has been a staple in bodybuilding for decades because it is simple and effective.

There is only one thing to keep in mind: try not to stretch your elbows too much to the side as this will make the exercise easier for your triceps and chest.

Most people prefer an EZ bar for this exercise, but you can also use a pre-installed barbell or dumbbell.

How it works:

6. Cable triceps extension

This is the most common tricep exercise people do, and surprisingly, it's pretty good.

There are also many names, including triceps pushdown and triceps pressdown.

It is particularly good for highlight the long head of the tricep as your arms are held to your sides during the movement.

One of the reasons why I like it is that it is more comfortable for most people than overhead or lying triceps extensions, which makes progression easier.

That said, I want to save it for later in my workouts after I have worked intensively on the compound movements given in this list.

I also like the V-Bar and Straight-Bar attachments more than the rope because you can use them to push more weight.

How it works:

7. Cable triceps kickback

I am generally not a fan of the triceps setback because there are so many better exercise options.

Most people do dumbbells kickbacks, which causes two problems:

It is cumbersome and makes it difficult to maintain good shape.
This means that your triceps are only under full tension when your arm is almost perfectly stretched. The lower you lower the barbell, the easier the exercise becomes. In other words, your triceps only works hard for a small part of the total range of motion that is not optimal for muscle growth.

One way to fix this is to use a cable instead of a barbell. This forces your triceps to contract against a heavy weight across the entire range of motion, and makes cheating more difficult and helps maintain good shape.

So if you've stalled on some of the other triceps exercises on this list and are trying to confuse things, the triceps setback isn't a bad choice.

How it works:

8. Pushup with a tight grip

Most people think that push-up is just a chest exercise, but it is also very effective for exercising the triceps.

The same analysis The exercise recently mentioned by the University of Wisconsin showed that you can make this exercise more effective for training your triceps by using a narrow grip.

In particular, they found that push-ups with the thumbs (known as triangle or diamond push-ups) caused a greater activation of the triceps than the triceps extension above the head, the pushing down of the cable, the triceps extension and the bench press with a tight grip.

Another nice thing about tight-grip pushups is that they can be done at home as part of a bodyweight routine without the need for equipment.

The main disadvantage of tight-grip pushups is that once you are reasonably strong, it is difficult to put on weight.

This is why it is usually used by beginners who do not have the strength to do strong bench presses or by more advanced exercisers to do additional triceps exercises at the end of a workout.

Once you can do at least 20 tight-grip pushups, you'll get more for your money if you focus on the other exercises on this list. If you still want to try it out, make sure it's at the end of your workout.

9. Barbell or dumbbell bench press

The barbell bench press is usually considered a chest exercise. However, research has shown that it is also good for building the triceps.

A good example of this comes from a study Under the leadership of scientists from Sogn og Fjordane University College, muscle activation during the barbell, dumbbell and Smith machine press was examined.

The researchers had 12 resistance-trained men do a maximum of one repetition for all exercises while connected to a device that measured the activation of their pectoral muscles, deltoid muscles, triceps muscles and biceps muscles.

They found that tricep activation was highest during the flat bench press, then the Smith machine bench press, and then the dumbbell press. Triceps activation was also significantly higher during bench press than in other triceps-specific isolation exercises.

The bottom line is that barbell bench press is one of the best triceps exercises you can do. However, it is also one of the most tiring, which is why I recommend that you do it at the beginning of your workout and then cope with the other triceps exercises on this list.

If you don't have access to a barbell, the dumbbell press is a good alternative. The Smith machine press can also be used for tricep development. However, research has shown that it is less effective for training your shoulders.

And if you're training at home without access to a bench, you can try the floor press.

Pushing on the floor is like pushing on a flat barbell, except that it is on the floor instead of a bench. This reduces the range of motion of the exercise, but it also allows you to lift heavy weight, which also makes it a nice addition to your regular bench press.

It looks like this:

10. Barbell overhead press

The barbell head press is usually viewed as a shoulder exercise, however research shows that it is also very effective for building your triceps (and your chest!).

Although it is not quite as effective As a flat barbell bench press to activate the triceps, it is still considered a bonafide triceps builder. It is also a fantastic shoulder exercise that iReason enough to include it in your training plan.

If you don't have access to a barbell, the dumbbell overhead press is a good alternative.

Can you emphasize different heads of the triceps with different exercises?

You may have heard that you can target and “shape” certain parts of your triceps with different exercises.

And that's kind of true.

For example in one studySt. Carolus Hospital examined the involvement of various heads of the triceps in the extension of the elbow (with the forearm pushed away from the biceps) at various degrees of shoulder flexion.

I know these anatomical descriptions can sound confusing, but 0 degrees of shoulder flexion means that your arms are on your sides and 180 degrees of shoulder flexion means that you are holding your arms straight towards the sky.

For example, a triceps push is an exercise that flexes the shoulder very little, while a tricep extension over the cord is an exercise that flexes the shoulder heavily.

The researchers found that the long head of the triceps was most activated at 0 degrees shoulder flexion (arms on the sides), while the lateral and medial heads were most activated when the shoulders were at a higher degree of shoulder flexion.

When the arms are at the top (180 degree shoulder flexion), the medial head contributes most to the elbow extension, followed by the lateral head and then the long head.

The results look like this:


Triceps muscle activation


This is particularly interesting because it contradicts what many bodybuilders believe: overhead triceps exercises are better for building the long head and triceps exercises with the arms on the sides are better for building the medial and lateral head. In reality, however, the opposite seems to be the case.

So why did I say that the idea that you can prefer to target different parts of your triceps is "somehow" true?

On the one hand, it is true that some exercises emphasize certain parts of the triceps more than others.

On the other hand, if you do a reasonably decent weight training, you will already be hammering your triceps with a lot of heavy, compound press exercises that all three well-training heads of the muscle group.

Although a few sets of tricep isolation exercises will also result in slightly stronger muscle growth, you will hardly notice a difference at allmuch less in certain parts of your triceps.

Think of it this way: If you achieve 80% of your potential triceps growth through a handful of heavy, compound exercises, you probably won't notice when you push 5 or even 10% more growth out of the long head of your triceps by doing do a lot of triceps pressures.

So my advice?

Don't worry when trying to develop certain parts of your triceps. Just focus on the big picture and you will do great.

The people I hear about it are far from their genetic potential, and the solution almost always gets stronger with a variety of triceps exercises.

In other words, if you can push and push heavy weights in different directions (vertical and horizontal, arms to your sides and above your head, etc.) with different exercises, all three heads of your triceps are well developed.

Summary: Although some exercises emphasize one head of the triceps more than another, you do not have to pay too much attention to this in your training programming as long as you use a variety of different triceps exercises. Concentrate on doing the best exercises as well as possible and you get a big triceps.

The 6 best triceps workouts

I have two simple criteria for good triceps training:

1. It contains exercises that emphasize the three heads of the muscles.

You will get the most mass out of triceps exercises that emphasize the long head.

These are exercises in which you have your arms by your side with an overhand grip, e.g. B. bench press, dive and press down with a tight grip.

Sie möchten jedoch Übungen nicht vernachlässigen, die die beiden anderen Köpfe betonen.

Übungen, bei denen Sie die Arme über sich haben, wie Trizepsverlängerungen und Schädelbrecher, betonen den medialen und lateralen Kopf.

Aus diesem Grund ist es eine gute Idee, eine Reihe von Übungen für Ihren Trizeps aufzunehmen, einschließlich Überkopfbewegungen und Übungen, bei denen Sie Ihre Arme an Ihrer Seite haben.

2. Es betont schweres Gewichtheben.

Es gibt drei Möglichkeiten, das Muskelwachstum zu stimulieren, und die progressive Spannungsüberlastung ist die am wichtigsten zum Muskelaufbau.

Deshalb ist Ihr primäres Ziel als natürlicher Gewichtheber zu stärker werdenund vor allem bei wichtigen Übungen wie Kniebeugen, Kreuzheben, Bankdrücken und Überkopfdrücken.

Weitere Informationen zum Programmieren von Workouts finden Sie in meinen Büchern Größer Magerer Stärker (Mann und Dünner Magerer Stärker (Frauen), aber ich möchte Ihnen ein paar verschiedene Trizeps-Workouts geben, die von Ihrem Zeitplan und Ihren Vorlieben abhängen.

Führen Sie die folgenden Trizeps-Trainingsroutinen für die nächsten acht Wochen durch und Mach deine Ernährung richtig und Ihr Trizeps wird reagieren.

3 Trainingseinheiten für Brust und Trizeps


Brust- und Trizepstraining


Wie Sie vorhin erfahren haben, ist der Trizeps stark an jeder Übung zum Drücken des Oberkörpers beteiligt, weshalb Brust und Trizeps häufig am selben Tag trainiert werden.

Alle folgenden Workouts beinhalten zwei zusammengesetzte Übungen, die den Brustkorb und den Trizeps betonen, gefolgt von einer Isolationsübung für den Trizeps.

Abhängig davon, wie oft Sie Brust und Trizeps trainieren möchten, können Sie auch ein ein-, zwei- oder dreitägiges wöchentliches Training wählen.

Wenn Sie sich für ein zwei- oder dreitägiges Training entscheiden, stellen Sie sicher, dass zwischen den Trainingseinheiten mindestens ein oder zwei Tage liegen (entweder indem Sie Ruhetage einlegen oder andere Muskelgruppen trainieren).

Hier sind die Workouts:

1-tägiges wöchentliches Trizeps-Training für Männer / erfahrene Gewichtheber
Übung
Enges Bankdrücken
Dip (wenn möglich gewichtet)
Hantel- oder Kabel-Overhead-Trizeps-Verlängerung
Setzt
3
3
3
Vertreter
4 bis 6
4 bis 6
8 bis 10
Intensität
1 bis 2 RIR
1 bis 2 RIR
1 bis 2 RIR

1-tägiges Trizeps-Training pro Woche für Frauen / neue Gewichtheber
Übung
Enges Bankdrücken
Dip (wenn möglich gewichtet)
Hantel- oder Kabel-Overhead-Trizeps-Verlängerung
Setzt
3
3
3
Vertreter
8 bis 10
8 bis 10
8 bis 10
Intensität
1 bis 2 RIR
1 bis 2 RIR
1 bis 2 RIR

2-tägiges Trizeps-Training pro Woche für Männer / erfahrene Gewichtheber
Tag 1
Übung
Enges Bankdrücken
Dip (wenn möglich gewichtet)
Hantel- oder Kabel-Overhead-Trizeps-Verlängerung
Setzt
3
3
3
Vertreter
4 bis 6
4 bis 6
8 bis 10
Intensität
1 bis 2 RIR
1 bis 2 RIR
1 bis 2 RIR
Tag 2
Übung
Bankdrücken mit der Langhantel
Close-Grip Bench Press
Cable Triceps Extension or Cable Triceps Kickback
Sets
3
3
3
Reps
4 to 6
4 to 6
8 to 10
Intensity
1 to 2 RIR
1 to 2 RIR
1 to 2 RIR

2-Day Per Week Triceps Workout for Women/New Weightlifters
Day 1
Exercise
Close-Grip Bench Press
Dip (Weighted if Possible)
Dumbbell or Cable Overhead Triceps Extension
Sets
3
3
3
Reps
8 to 10
8 to 10
8 to 10
Intensity
1 to 2 RIR
1 to 2 RIR
1 to 2 RIR
Day 2
Exercise
Barbell Bench Press
Close-Grip Bench Press
Cable Triceps Extension or Cable Triceps Kickback
Sets
3
3
3
Reps
8 to 10
8 to 10
8 to 10
Intensity
1 to 2 RIR
1 to 2 RIR
1 to 2 RIR

3-Day Per Week Triceps Workout for Men/Experienced Weightlifters
Day 1
Exercise
Barbell Bench Press
Dip (Weighted if Possible)
Cable Triceps Extension or Cable Triceps Kickback
Sets
3
3
3
Reps
4 to 6
4 to 6
8 to 10
Intensity
1 to 2 RIR
0 RIR
1 to 2 RIR
Day 2
Exercise
Barbell Overhead Press
Close-Grip Bench Press
Lying Triceps Extension (Skull Crusher) or Close-Grip Pushup
Sets
3
3
3
Reps
4 to 6
4 to 6
8 to 10
Intensity
1 to 2 RIR
1 to 2 RIR
1 to 2 RIR
Day 3
Exercise
Barbell Bench Press
Dip (Weighted if Possible)
Dumbbell or Cable Overhead Triceps Extension
Sets
3
3
3
Reps
4 to 6
4 to 6
8 to 10
Intensity
1 to 2 RIR
1 to 2 RIR
1 to 2 RIR

3-Day Per Week Triceps Workout for Women/New Weightlifters
Day 1
Exercise
Barbell Bench Press
Dip (Weighted if Possible)
Cable Triceps Extension or Cable Triceps Kickback
Sets
3
3
3
Reps
8 to 10
8 to 10
8 to 10
Intensity
1 to 2 RIR
1 to 2 RIR
1 to 2 RIR
Day 2
Exercise
Barbell Overhead Press
Close-Grip Bench Press
Lying Triceps Extension (Skull Crusher) or Close-Grip Pushup
Sets
3
3
3
Reps
8 to 10
8 to 10
8 to 10
Intensity
1 to 2 RIR
1 to 2 RIR
1 to 2 RIR
Day 3
Exercise
Barbell Bench Press
Dip (Weighted if Possible)
Dumbbell or Cable Overhead Triceps Extension
Sets
3
3
3
Reps
8 to 10
8 to 10
8 to 10
Intensity
1 to 2 RIR
1 to 2 RIR
1 to 2 RIR

3 Triceps Workouts with Dumbbells

Barbell exercises generally allow you to lift heavier weights, which means more progressive overload and strength and muscle gain over time.

That said, if you don’t have access to a gym with barbells or you aren’t comfortable using them yet, then there are plenty of dumbbell exercises you can use to effectively train your triceps.

These are also a great choice if you have a home gym without much equipment or just want to squeeze in a quick arm workout at home.

As with barbell exercises, you choose a one, two, or three day per week workout routine.

If you choose either the two or three day workout routine, make sure you put at least one or two days between the workouts (either by taking rest days or training other muscle groups).

Here are the workouts:

1-Day Per Week Dumbbell Triceps Workout for Men/Experienced Weightlifters
Exercise
Dip (Weighted if Possible)
Dumbbell Bench Press
Dumbbell Overhead Triceps Extension or Dumbbell Skull Crusher
Sets
3
3
3
Reps
4 to 6
4 to 6
8 to 10
Intensity
1 to 2 RIR
1 to 2 RIR
1 to 2 RIR

1-Day Per Week Dumbbell Triceps Workout for Women/New Weightlifters
Exercise
Dip (Weighted if Possible)
Dumbbell Bench Press
Dumbbell Overhead Triceps Extension or Dumbbell Skull Crusher
Sets
3
3
3
Reps
8 to 10
8 to 10
8 to 10
Intensity
1 to 2 RIR
1 to 2 RIR
1 to 2 RIR

2-Day Per Week Dumbbell Triceps Workout for Men/Experienced Weightlifters
Day 1
Exercise
Dip (Weighted if Possible)
Dumbbell Bench Press
Dumbbell Overhead Triceps Extension or Dumbbell Skull Crusher
Sets
3
3
3
Reps
4 to 6
4 to 6
8 to 10
Intensity
1 to 2 RIR
1 to 2 RIR
1 to 2 RIR
Day 2
Exercise
Dumbbell Bench Press
Dip (Weighted if Possible)
Dumbbell Overhead Triceps Extension or Dumbbell Triceps Kickback
Sets
3
3
3
Reps
4 to 6
4 to 6
8 to 10
Intensity
1 to 2 RIR
1 to 2 RIR
1 to 2 RIR

2-Day Per Week Dumbbell Triceps Workout for Women/New Weightlifters
Day 1
Exercise
Dip (Weighted if Possible)
Dumbbell Bench Press
Dumbbell Overhead Triceps Extension or Dumbbell Skull Crusher
Sets
3
3
3
Reps
8 to 10
8 to 10
8 to 10
Intensity
1 to 2 RIR
1 to 2 RIR
1 to 2 RIR
Day 2
Exercise
Dumbbell Bench Press
Dip (Weighted if Possible)
Dumbbell Overhead Triceps Extension or Dumbbell Triceps Kickback
Sets
3
3
3
Reps
8 to 10
8 to10
8 to 10
Intensity
1 to 2 RIR
1 to 2 RIR
1 to 2 RIR

3-Day Per Week Dumbbell Triceps Workout for Men/Experienced Weightlifters
Day 1
Exercise
Dumbbell Bench Press
Dip (Weighted if Possible)
Dumbbell Overhead Triceps Extension or Dumbbell Skull Crusher
Sets
3
3
3
Reps
4 to 6
4 to 6
8 to 10
Intensity
1 to 2 RIR
1 to 2 RIR
1 to 2 RIR
Day 2
Exercise
Dumbbell Overhead Press
Dumbbell Overhead Triceps Extension
Close-Grip Pushup
Sets
3
3
3
Reps
4 to 6
8 to 10
8 to 10
Intensity
1 to 2 RIR
1 to 2 RIR
1 to 2 RIR
Day 3
Exercise
Dumbbell Bench Press
Dip (Weighted if Possible)
Dumbbell Overhead Triceps Extension or Dumbbell Skull Crusher
Sets
3
3
3
Reps
4 to 6
4 to 6
8 to 10
Intensity
1 to 2 RIR
1 to 2 RIR
1 to 2 RIR

3-Day Per Week Dumbbell Triceps Workout for Women/New Weightlifters
Day 1
Exercise
Dumbbell Bench Press
Dip (Weighted if Possible)
Dumbbell Overhead Triceps Extension or Dumbbell Skull Crusher
Sets
3
3
3
Reps
8 to 10
8 to 10
8 to 10
Intensity
1 to 2 RIR
1 to 2 RIR
1 to 2 RIR
Day 2
Exercise
Dumbbell Overhead Press
Dumbbell Overhead Triceps Extension
Close-Grip Pushup
Sets
3
3
3
Reps
8 to 10
8 to 10
8 to 10
Intensity
1 to 2 RIR
1 to 2 RIR
1 to 2 RIR
Day 3
Exercise
Dumbbell Bench Press
Dip (Weighted if Possible)
Dumbbell Overhead Triceps Extension or Dumbbell Skull Crusher
Sets
3
3
3
Reps
8 to 10
8 to10
8 to 10
Intensity
1 to 2 RIR
1 to 2 RIR
1 to 2 RIR

And a few odds and ends on how to do these workouts:

Warm up before each workout.

Before your first set of your first exercise of each workout, make sure you do a thorough warm-up,

A warm-up accomplishes several things:

It helps you troubleshoot your form and “groove in” proper technique (which is particularly important when you’re learning a new exercise).
It can significantly boost your performance, which can translate into more muscle and strength gain over time.

In weightlifting, a warm-up consists of doing one or two light sets of an exercise, followed by one or two heavier sets until you’re using a weight that’s about 70% as heavy as the heaviest weight you’ll use that day for that particular exercise.

Here’s how to warm up properly:

Do several warm-up sets with the first exercises for each of the muscle groups you’re training in that day’s workout.

For example, in the pushing/triceps workouts outlined in this article, your first exercise is often the barbell bench press, which primarily trains your chest, triceps, and shoulders.

Thus, warming up for the barbell bench press will also warm up all of the muscle groups trained by the other exercises in your workout. So, in this case, you can do a few warm-up sets for your bench press and then just carry on with the rest of your workout without any additional warm-up sets.

If you were doing a workout that involved training different muscle groups, though, such as the squat or lat pulldown, then you’d want to do several warm-up sets for each of these exercises.

Here’s the protocol you’re going to follow for the workouts in this article:

Estimate roughly what weight you’re going to use for your three sets of bench press (this is your “hard set” weight).
Do 10 reps with about 50 percent of your hard set weight, and rest for a minute.
Do 10 reps with the same weight at a slightly faster pace, and rest for a minute.
Do 4 reps with about 70 percent of your hard set weight, and rest for a minute.

Then, do all three of your hard sets for your first exercise, and then the hard sets for your second exercise, and so on.

If you want to learn more about the importance of a proper warm-up and how to warm up for different workouts, check out this article:

The Best Way to Warm Up For Your Workouts

You shouldn’t go to absolute muscle failure every set.

Absolute muscle failure is the point where you can no longer keep the weight moving and have to end the set.

We should take most of our sets to a point close to technical failure (one or two reps shy of the point where our form breaks down), and we should rarely take sets to the point of absolute failure.

This Is the Best Guide to the RPE Scale on the Internet

Personally, I never train to failure for more than two to three sets per workout, and never on the squat. deadlift. bench press, or military press, as it can be dangerous.

Instead, I reserve my failure sets for isolation exercises like triceps extensions, kickbacks, close-grip pushups and the like, and it’s usually a natural consequence of pushing for progressive overload as opposed to deliberate programming.

Rest 3 to 4 minutes in between each set.

This will give your muscles enough time to fully recoup their strength so you can give maximum effort each set.

If you want to learn more about how long you should rest between sets, check out this article:

How Long Should You Rest Between Sets to Gain Muscle and Strength?

Once you hit the top of your rep range for one set, you move up in weight.

For instance, if you bench press 135 pounds for 6 reps on your first set, you add 5 pounds to each side of the bar for your next set.

If, on the next set, you can get at least 4 reps with 145 pounds, that’s the new weight you work with until you can barbell row it for 6 reps, move up, and so forth.

If you get 3 or fewer reps, though, reduce the weight added by 5 pounds (140 pounds) and see how the next set goes. If you still get 3 reps or fewer, reduce the weight to the original 6-rep load and work with that until you can do two 6-rep sets with it, and then increase the weight on the bar.

This method is known as double progression, which you can learn about in this podcast:

How to Use Double Progression to Get More From Your Workouts

Make sure you’re eating enough food.

You probably know that you’re supposed to eat a fair amount of protein to build muscle, but total calorie intake also plays a major role as well.

Read this article to learn more:

How Many Calories You Should Eat (with a Calculator)

Oh and one last point . , ,

Whether you want toned, lean arms or big bulging guns, you want to pair these triceps workouts with the best biceps workouts. You can learn more about the best exercises and workouts for building your biceps in this article:

The Absolute Best Biceps Workout: 5 Biceps Exercises That Build Big Guns

What About Supplements?


triceps workout at the gym


I saved this for last because, quite frankly, it’s far less important than proper diet and training.

You see, supplements don’t build great physiques–dedication to proper training and nutrition does.

Unfortunately, the workout supplement industry is plagued by pseudoscience, ridiculous hype, misleading advertising and endorsements, products full of junk ingredients, underdosing key ingredients, and many other shenanigans.

Most supplement companies produce cheap, junk products and try to dazzle you with ridiculous marketing claims, high-profile (and very expensive) endorsements, pseudo-scientific babble, fancy-sounding proprietary blends, and flashy packaging.

So, while workout supplements don’t play a vital role in building muscle and losing fat, and many are a complete waste of money…the right ones can help.

The truth of the matter is there are safe, natural substances that have been scientifically proven to deliver benefits such as increased strength, muscle endurance and growth, fat loss, and more.

As a part of my work, it’s been my job to know what these substances are, and find products with them that I can use myself and recommend to others.

Finding high-quality, effective, and fairly priced products has always been a struggle, though.

That’s why I took matters into my own hands and decided to create my own supplements. And not just another line of “me too” supplements–the exact formulations I myself have always wanted and wished others would create.

I won’t go into a whole spiel here though. If you want to learn more about my supplement line, check this out,

For the purpose of this article, let’s just quickly review the supplements that are going to help you get the most out of your arms (and other) workouts.

Creatine

Creatine is a substance found naturally in the body and in foods like red meat. It’s perhaps the most researched molecule in the world of sport supplements–the subject of hundreds of studies–and the consensus is very clear:

Supplementation with creatine helps…

You may have heard that creatine is bad for your kidneys, but these claims have been categorically and repeatedly disproven, In healthy subjects, creatine has been shown to have no harmful side effects, in both short- or long-term usage, People with kidney disease are not advised to supplement with creatine, however.

If you have healthy kidneys, I highly recommend that you supplement with creatine. It’s safe, cheap, and effective.

In terms of specific products, I use my own, of course, which is called Recharge,

Recharge is 100% naturally sweetened and flavored and each serving contains:

5 grams of creatine monohydrate
2100 milligrams of L-carnitine L-tartrate
10.8 milligrams of corosolic acid

This gives you the proven strength, size, and recovery benefits of creatine monohydrate plus the muscle repair and insulin sensitivity benefits of L-carnitine L-tartrate and corosolic acid.

So if you want to gain muscle and strength faster and recover better from your workouts, then you want to try Recharge today,

Protein Powder

You don’t need protein supplements to gain muscle, but, considering how much protein you need to eat every day to maximize muscle growth, getting all your protein from whole food can be impractical.

That’s the main reason I created (and use) a whey protein supplement. (There’s also evidence that whey protein is particularly good for your post-workout nutrition.)

Whey+ is 100% naturally sweetened and flavored whey isolate that is made from milk sourced from small dairy farms in Ireland, which are known for their exceptionally high-quality dairy,

I can confidently say that this is the creamiest, tastiest, healthiest all-natural whey protein powder you can find.

So if you want to try a 100% naturally sweetened and flavored whey isolate protein powder made from exceptionally high-quality milk that tastes and mixes great, then you want to try Whey+ today,

Pre-Workout Drink

There’s no question that a pre-workout supplement can get you fired up to get to work in the gym. There are downsides and potential risks, however.

Many pre-workout drinks are stuffed full of ineffective ingredients and/or minuscule dosages of otherwise good ingredients, making them little more than a few cheap stimulants with some “pixie dust” sprinkled in to make for a pretty label and convincing ad copy.

Many others don’t even have stimulants going for them and are just complete duds.

Others still are downright dangerous, like USPLabs’ popular pre-workout “Jack3d,”which contained a powerful (and now banned) stimulant known as DMAA,

Even worse was the popular pre-workout supplement “Craze,” which contained a chemical similar to methamphetamine,

The reality is it’s very hard to find a pre-workout supplement that’s light on stimulants but heavy on natural, safe, performance-enhancing ingredients like beta-alanine, betaine, and citrulline.

And that’s why I made my own pre-workout supplement. It’s called Pulse and it contains six of the most effective performance-enhancing ingredients available:

Caffeine. Caffeine is good for more than the energy boost. It also increases muscle endurance and strength,
Beta-Alanine. Beta-alanine is a naturally occurring amino acid that reduces exercise-induced fatigue. improves anaerobic exercise capacity, und can accelerate muscle growth.
Citrulline Malate. Citrulline is an amino acid that improves muscle endurance. relieves muscle soreness, und improves aerobic performance,
Betaine. Betaine is a compound found in plants like beets that improves muscle endurance. increases strength, und increases human growth hormone and insulin-like growth factor 1 production in response to acute exercise.
Ornithine. Ornithine is an amino acid found in high amounts in dairy and meat that reduces fatigue in prolonged exercise and promotes lipid oxidation (the burning of fat for energy as opposed to carbohydrate or glycogen).
Theanine. Theanine is an amino acid found primarily in tea that reduces the effects of mental and physical stress. increases the production of nitric oxide, which improves blood flow, and improves alertness. focus. attention. memory. mental task performance, und mood,

And what you won’t find in Pulse is equally special:

No artificial sweeteners or flavors.
No artificial food dyes.
No unnecessary fillers, carbohydrate powders, or junk ingredients.

The bottom line is if you want to know what a pre-workout is supposed to feel like, if you want to experience the type of energy rush and performance boost that only clinically effective dosages of scientifically validated ingredients can deliver, then you want to try Pulse,

The Bottom Line on the Best Tricep Workouts

Many people (mostly guys) assume that building bigger biceps is the key to getting big arms.

The truth, though, is that developing your triceps is going to have a much greater impact on the size and appearance of your arms, as they’re a much larger muscle group than the biceps.

There are many different theories on the best ways to train the triceps, but the following principles are what I’ve learned from reading scientific research and working with thousands of people:

Most people need to train their triceps directly to get the size and definition they want.
Heavy compound movements are best for adding strength and size.
Ten to twenty heavy triceps sets per week is generally enough (though more is probably a little better).

Out of the scores and scores of triceps exercises you could do, only a small handful are really necessary. The following 10 are the best:

Close-Grip Bench Press
Dip
Dumbbell Overhead Triceps Extension
Cable Triceps Overhead Extension
Lying Triceps Extension (Skull Crusher)
Cable Triceps Extension
Cable Triceps Kickback
Close-Grip Pushup
Barbell or Dumbbell Bench Press
Barbell Overhead Press

And the key to organizing these exercises into effective triceps workouts is simple:

Include exercises that emphasize each of the triceps’ three heads.
Emphasize heavy weightlifting in a low to moderate rep range, using weights that are about 80 to 85% of your 1RM for most sets.

Happy triceps training!

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