Balanced & Brutal Triceps Workout
Add serious power to push, and size to your arms with this balanced and brutal triceps workout.
Don’t get us wrong, we have nothing against biceps. We want powerful bi’s that rise from our arms like mountains when we train, just like you do.
The problem is, for pure upper arm power and mass, biceps are only one-third of the equation. The other more significant part is the meaty, horseshoe-shaped muscle on the back of your upper arm, the one that allows you to straighten your elbow.
A three-headed muscle, the triceps is best developed using a variety of exercises, employing different grip styles and upper arm positions to call upon each fiber and maximizing the inches you can add.
The following workout is a comprehensive plan of attack, meant to be done once or twice a week. For each set, select a challenging weight and push for 12 reps — using rest/pause (resting for a few seconds after failure in order to continue) and forced reps if you have a spotter to reach that target.
|Close-Grip Bench Press||4||12|
|* Lying EZ-Bar Triceps Extension||4||12|
|One-Arm Overhead Dumbbell Extension||3||12|
|Parallel Bar Dip (with body upright)||3||12|
|Cable Rope Pressdownsuperset with||2||12|
|Reverse-Grip Straight-Bar Pulldown||2||12|
|* Use an adjustable bench set to the lowest (slight) incline.|
Ready to take on this comprehensive triceps workout? Check out some of the gear you’ll need to get the job done: