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The Complete Guide To Training Your Triceps – Short Version

Start with Page 1 if you need Basic Anatomy, Tricep Exercises, Articles and Videos.

Key Rules For Tricep Training

  • Stick to 9 to 12 sets for Triceps
  • Use a warm-up set of 10-12 reps at a lighter weight to get the blood flowing (this doesn’t count towards your 9-12 sets)
  • To give variety to the muscle, use 3-4 exercises in your session, with 2-3 sets of each
  • In general, the fewer the reps, the heavier weight you can use, and the longer your rest should be.
  • If you’re training chest, remember your triceps are involved in those movements so if chest is after triceps you won’t be able to hit chest as hard
  • For sets of 4-6 reps, use 2-3 minutes rest.
  • For sets of 8-12 reps, use 75-90 secs
  • For sets of 15-20+ reps, use 30-60 secs
  • Don’t cheat on your form. If a weight is too heavy, check your ego and switch to a lighter weight.

triceps exercises

Sample Workouts

  • Using the above rules, select 3-4 exercise for your tricep day.
  • Try and start with a heavy compound movement, then to a two arm DB movement, finishing with single arm work
  • Make sure the exercises you choose hit all Three Heads (Long, Lateral, Medial)
  • Include a warm-up set to get blood flowing

5 Arm Blasting Workouts by Alex Stewart (article does include bicep and forearm work if you’re interested)

Workout 1:

Close Grip Bench Press – 3 sets of 4-6 reps (3 mins rest)

Cable Overhead Tricep Extension (Rope) – 2 sets of 8-12 reps (90 secs rest)

Cable Pushdown – 2 sets of 15 reps (30 secs rest)

Workout 2:

Weighted Bench Dips – 3 sets of 6-8 reps (2.5 mins rest)

Skull Crushers – 2 sets of 8-12 reps (90 secs rest)

Standing Overhead Extension (One Arm) – 2 sets of 12 reps (60 secs rest)

Workout 3:

Dip Machine – 3 sets of 6-8 reps (2.5 mins rest)

Decline DB Extensions – 3 sets of 8-12 reps (90 secs rest)

Cable Incline Tricep Extension – 3 sets of 15 reps (30 secs rest)

Workout 4:

Decline E-Z Bar Extensions – 3 sets of 6-8 reps (2 mins rest)

Dumbbell Lying Tricep Extension – 3 sets of 8-12 reps (90 secs rest)

Reverse Grip Cable Pushdown – 3 sets of 15 reps (30 secs rest)

Workout 5:

Close Grip Bench Press – 3 sets of 6-8 reps (3 mins rest)

Skull Crushers – 2 sets of 8-12 reps (90 secs rest)

Reverse Grip Cable Pushdown – 2 sets of 15 reps (30 secs rest)

Bonus Information
  • Use a thicker bar to get a better pump. Buy some pipe insulation and cut a section to fit over your regular DB handles, and feel the added intensity.