Arm Exercises

Your 3 Biggest Triceps Training Problems, Solved

Two experts provide answers for your biggest triceps training problems.


3. I do plenty of extensions—lying, cables, dumbbells, overhead, kickbacks—but can't seem to add any real size to my tri's. Am I doing something wrong?

"You're doing wussy exercises and you'll stay in Punyville until you step up and complete some heavy compound movements," says an animated Castellano. "Compound movements multiple joints to complete a specific task. Try weighted dips. Another of my favorites is the negative close-grip bench press with a drop. Aim for 3-4 heavy negatives and immediately strip the bar by 30% and perform 15 more reps. Add the weight and start all over for at least two more sets. If you want to get massive you need to push weight, not a hard concept to grasp. Train smart, train hard and get huge."

Pena, who also advocates weighted dips and close-grip benches, suggests trying reverse-grip bench presses with a slightly narrower grip than usual. "These fry your triceps and doing them on a Smith machine allows you to safely overload them without fear of injury."

Rocco Castellano is the founder of askROCCO Media, which provides boot camps, seminars, media content and online fitness services at You can also catch some of his irreverent candor at He is certified by the National Academy of Sports Medicine and has written "askROCCO Uncensored v1," available at bookstores everywhere.

Jimmy Pena is the Fitness Director for Muscle & Fitness and Muscle & Fitness Hers magazines. He has collaborated on multiple fitness books including LL Cool J's New York Times Bestseller "LL Cool J's Platinum Workout."