The Best Tricep Workouts
The Best Tricep Workouts
Nov 21, 2023
Warm-Up (5-10 minutes)
- Arm Circles: 1-2 minutes
- Light Cardio: Jogging or jumping jacks, 3-5 minutes
- Dynamic Stretching: Arm swings and gentle stretching, 2-3 minutes
Tricep Workout Routine
Exercise 1: Close-Grip Bench Press
- Sets: 4
- Reps: 8-10
- Rest: 60-90 seconds between sets
- Purpose: Targets the overall tricep, especially the medial and lateral heads.
Exercise 2: Tricep Dips
- Sets: 3
- Reps: 10-12
- Rest: 60 seconds between sets
- Purpose: Works all parts of the triceps, with emphasis on the long head.
Exercise 3: Skull Crushers (Lying Tricep Extensions)
- Sets: 3
- Reps: 10-12
- Rest: 60 seconds between sets
- Purpose: Focuses on the long head of the triceps.
Exercise 4: Overhead Tricep Extension
- Sets: 3
- Reps: 12-15
- Rest: 45-60 seconds between sets
- Purpose: Primarily targets the long head of the triceps.
Exercise 5: Tricep Kickbacks
- Sets: 3
- Reps: 12-15 each arm
- Rest: 45-60 seconds between sets
- Purpose: Emphasizes the lateral and medial heads of the triceps.
Exercise 6: Cable Rope Tricep Pushdown
- Sets: 3
- Reps: 10-12
- Rest: 60 seconds between sets
- Purpose: Targets the medial and lateral heads with constant tension from the cable.
Cool Down (5-10 minutes)
- Static Stretching: Focus on triceps, shoulders, and chest, holding each stretch for 20-30 seconds.
- Light Cardio: Slow walking or gentle cycling for 3-5 minutes to lower heart rate.
Additional Tips:
- Form: Always prioritize form over weight to prevent injury.
- Progression: Gradually increase weight or reps as you get stronger.
- Frequency: Perform this workout 1-2 times per week with at least 48 hours of rest between sessions for optimal muscle recovery.
- Hydration: Stay hydrated throughout the workout.
- Nutrition: Consume a balanced diet with adequate protein to support muscle recovery and growth.
Safety Note:
- If you're new to exercise or have any pre-existing health conditions, consult with a healthcare provider or a certified fitness trainer before starting this workout routine.
This routine provides a balanced approach to tricep development, ensuring that all parts of the muscle are effectively worked. Remember, consistency and proper nutrition are key to seeing results.
For More Training Advice + Diet and Lifestyle visit us RIPL Fitness
PS: Make sure you check out the rest of our Tricep Training Guides:
12 Best Long Head Tricep Exercises
Top 17 Tricep Extension Exercises
Perfecting the Triceps Pushdown
10 Best Medial Head Tricep Exercises
10 Best Lateral Head Tricep Exercises
The Best Triceps Stretches to Loosen and Improve Flexibility