Some people are so concerned about training their biceps in search of bigger arms, that they forget the importance of their triceps! Triceps makes up over two-thirds of the mass of the upper arm! So if you want bigger arms, focus on the triceps. As the name suggests, the triceps are made up of three different muscles, and in training the triceps we need to pay attention to hitting each specific part of the triceps.

The below workout should be performed doing 4 sets of 8-10 reps. Warm up with 2 sets of 10 reps using light weight for each exercize.

ONE ARM DUMBELL TRICEP EXTENSION:

  • Complete 4 sets of 8-10 reps.

  1. Grab a dumbbell and either sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs or stand up straight.

  2. Clean the dumbbell up to bring it to shoulder height and then extend the arm over your head so that the whole arm is perpendicular to the floor and next to your head. The dumbbell should be directly above you. The other hand can be kept fully extended to the side, by the waist, supporting the upper arm that has the dumbbell or grabbing a fixed surface.

  3. Rotate the wrist so that the palm of your hand is facing forward and the pinkie is facing the ceiling. This will be your starting position.

  4. Slowly lower the dumbbell behind your head as you hold the upper arm stationary. Inhale as you perform this movement and pause when your triceps are fully stretched.

  5. Return to the starting position by flexing your triceps as you breathe out. It is imperative that only the forearm moves. The upper arm should remain at all times stationary next to your head.

 

ALTERNATING HAMMER CURL:

  •  Complete 4 sets of 8-10 reps.

  1. Lie on a flat bench while holding two dumbbells directly in front of you. Your arms should be fully extended at a 90-degree angle from your torso and the floor. The palms should be facing in and the elbows should be tucked in. This is the starting position.

  2. As you breathe in and you keep the upper arms stationary with the elbows in, slowly lower the weight until the dumbbells are near your ears.

  3. At that point, while keeping the elbows in and the upper arms stationary; use the triceps to bring the weight back up to the starting position as you breathe out.

 

ROPE TRICEP PUSH DOWN:

  • Complete 4 sets of 8-10 reps.

  1. Attach a rope attachment to a high pulley and grab with a neutral grip (palms facing each other).

  2. Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the pulley as they hold the rope with the palms facing each other. This is your starting position.

  3. Using the triceps, bring the rope down as you bring each side of the rope to the side of your thighs. At the end of the movement the arms are fully extended and perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move. Exhale as you perform this movement.

  4. After holding for a second, at the contracted position, bring the rope slowly up to the starting point. Breathe in as you perform this step.

 

CABLE TRICEP OVERHEAD EXTENSION:

  • Complete 4 sets of 8-10 reps.

  1. Attach a rope to the bottom pulley of the pulley machine.

  2. Grasping the rope with both hands, extend your arms with your hands directly above your head using a neutral grip (palms facing each other). Your elbows should be in close to your head and the arms should be perpendicular to the floor with the knuckles aimed at the ceiling. This will be your starting position.

  3. Slowly lower the rope behind your head as you hold the upper arms stationary. Inhale as you perform this movement and pause when your triceps are fully stretched.

  4. Return to the starting position by flexing your triceps as you breathe out.

 

TRICEP DIPS:

  • Complete 4 sets of 8-10 reps.

  1. To get into the starting position, hold your body at arm's length with your arms nearly locked above the bars.

  2. Now, inhale and slowly lower yourself downward. Your torso should remain upright and your elbows should stay close to your body. This helps to better focus on tricep involvement. Lower yourself until there is a 90 degree angle formed between the upper arm and forearm.

  3. Then, exhale and push your torso back up using your triceps to bring your body back to the starting position.

  4. If you are new at this exercise and do not have the strength to perform it, use a dip assist machine. These machines use weight to help you push your bodyweight.

 

Important Notes:

  • The triceps are involved heavily in our shoulder and chest workouts. So set your tricep workouts either following one of the larger muscle groups, or if training separately, try not to fatigue them to the detriment of training chest or shoulders the next day.
  • Good contraction of the focus muscle group and perfect form are still critical when training the smaller muscle groups.
  • It is also important to note that smaller muscle groups will fatigue quickly, but also should recover quickly, so keep the sets rolling to make sure you achieve the best results.