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Best Triceps Workouts For Bodybuilding & Fitness



5 Best Triceps Workouts For Men


Unleash new triceps growth by following the right arm workout for your goals. Here are 6 that can work for almost anybody!

The triceps may not have the same cultural cache as their cousins on the other side of the humerus, but in the strength world, they're just as important if not more so! Whether you're a bodybuilder or just someone looking to get stronger in your presses, it's worth your time to add some size to the back of your arms.

You can put together a hundred different triceps routines by fine-tuning variables like exercise choice and order, rep ranges, intensity, volume, and rest periods. But rather than making you sit down to try and figure all of that out, I've done the work for you here with 5 straightforward and effective triceps workouts.


- Greater Triceps

Simply doing light weights for high reps to build better arm definition is no longer considered the best approach. This workout starts with a straight-sets multijoint exercise for an initial size and strength stimulus, then picks up the pace by employing supersets with a high volume of work. You'll be moving faster and really feeling the muscle burn.

- Tips :

°Warm-up sets aren't included; do as many as you need, but never take warm-ups to muscle failure.

°Choose a weight that allows you to reach muscle failure by the target rep listed.

°If you have a spotter, do a few forced reps on your heaviest sets of your initial exercise. If you don't have a partner, train as close to muscle failure as possible.

°Perform a dropset on your last set of each exercise after you complete both moves, quickly reducing the weight by about 25 percent when you reach muscle failure and continuing on with the set to a second point of muscle failure.




- Emphasis On Lateral Head

The largest head of the three, the lateral is also the one away from your midline, so that makes it the outermost on your arm. Focusing on the lateral head is a great way to bring variety to your workout or target it if it's particularly lagging.

You can hit it with multijoint or single-joint movements, but the ones in which your arms stay by your sides work best, particularly with an overhand grip.



- Tips :

°Warm-up sets aren't included; do as many as you need, but never take warm-ups to muscle failure.

°Choose a weight that allows you to reach muscle failure by the target rep listed.

°If you have a spotter, do a few forced reps on your heaviest set(s) of the first two exercises. If you don't have a partner, train as close to muscle failure as possible, and perform a dropset on your last set of each exercise.


- Starting Out

Beginners are encouraged to try different movements, to get a feel for the exercises and ensure they're working all three triceps heads. I recommend starting with machines to rehearse the basic motions before graduating to free weights. Just make sure you adjust the machine for your body's dimensions.

Beginners are encouraged to try different movements, to get a feel for the exercises and ensure they're working all three triceps heads.

Though jumping over to free weights will prove to be a challenge for your coordination, they're better for building muscle in the long term. Start light to focus on proper form first, adding weight only when you can fully control the motion.




- Tips

°Warm-up sets aren't included; do as many as you need, but never take warm-ups to muscle failure.

°Choose a weight that allows you to reach muscle failure by the target rep listed.



- Emphasis On Long Head

On the opposite side of the horseshoe, just above the medial head, is the bulky long head. As stated earlier, because of how it attaches above the shoulder joint, you need to put your arms in the overhead position to best engage it.

This workout makes a good change of pace from your usual triceps routine, but can also be done short term to bring up the long head.

This workout makes a good change of pace from your usual triceps routine, but can also be done short term to bring up the long head.




- Tips :

°Warm-up sets aren't included; do as many as you need, but never take warm-ups to muscle failure.

°Choose a weight that allows you to reach muscle failure by the target rep listed.

°If you have a spotter, do a few forced reps on your heaviest set(s) of the first two exercises. If you don't have a partner, train as close to muscle failure as possible, and perform a drop set on your last set of each exercise.



- Emphasis On Medial Head

The medial head stabilizes the elbow joint and contributes to elbow extension. It's relatively small compared to the long and lateral heads, and is almost impossible to work by itself in a workout. While just about every triceps move works it to some degree, this routine will provide more direct stimulation. Do the single-joint exercises last, as you won't be able to use much resistance.



- Moves That Put Emphasis On Medial Head

- Stick any of these into your triceps routine to add more medial-head work:

°Reverse-grip barbell bench press : 3-4 sets of 8 reps, 60-90 sec. rest

°Reverse-grip cable press-down : 3 sets of 8-12 reps, 60 sec. rest; this can be done 
bilaterally or one arm at a time

°Reverse-grip cable kick-back : 3 sets of 10-12 reps, alternating arms without resting


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