Triceps Workouts
Once upon a time it seemed like triceps workouts took second fiddle to biceps training for bigger arms. Over the time I’ve been lifting, it appears that most lifters prioritize the triceps for more overall arm size. The added strength strong triceps gives on the bench press doesn’t hurt either. I’ve got a couple of intense triceps workouts to build size and strength without spending hours in the gym. Here are my favorites.
Triceps Workout #1
Reverse Grip Bench Press – This exercise is much more commonly done nowadays. Back in the day I swear I was maybe the only one doing it in the gyms I went to. I do 3 sets starting with my heaviest set after warming up. The second set will be medium weights and reps. The last will be a higher rep set.
Weighted Triceps Dips – Keep your elbows in to focus the resistance on the triceps. I like to do a drop set here with a belt weight can be added to. Go to failure, take a plate off the belt and continue. Drop until you are dipping your body weight.
Skullcrushers/Close Grip Bench – I start with a set of between 10 and 15 reps of lying triceps extensions aka skullcrushers. After failure, I immediately do close grip bench presses with the same weight.
One-Arm Push-Ups – I do this exercise as a fun and different way to challenge myself. It takes me back to watching Rocky when I was a kid. I go to failure with one arm then train the other arm. I then repeat this a couple of times. The reps will rapidly decrease on each set of this superset.
Cable Rope Triceps Extensions – You can’t work triceps without getting cables involved. I go for a high rep drop set here to finish with a nice arm pump.
Triceps Workout #2
Close Grip Bench Press – Three straight sets are done after warming up. I like starting heavy and getting more reps with each subsequent set.
Weighted Triceps Dips – To make it different from my other triceps workout, I like to do a couple of 10 second pauses on this set. This means using the same weight throughout, maybe dropping some weight to finish off repping.
One-Arm Machine Triceps Extensions – This exercise gives me the chance to alternate between arms to keep the set going. Go to fail with one arm, then do the same with the other before repeating with no rest. I go for 3 alternating rounds on this.
Bosu Close-Grip Push-Ups – This exercise challenges your stability, something you don’t normally do when you’re training the triceps. I put a weight plate on my upper back with my feet slightly elevated to start. Then I go to failure with the weight before taking it off my back to continue repping with bodyweight. To finish I do close-grips on the floor.
Cable Triceps Pushdowns – This is a set done with 2 weight drops to finish off the triceps.