Start with Page 1 if you need Basic Anatomy, 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.
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.
