A Better Triceps Workout

Jordan G., from Salt Lake City, UT, sent us his triceps workout to review. Here’s what we sent back.

triceps training
Duration 1 Day
Exercises 3
Equipment Yes

Jordan's Old Workout

Overhead Cable Extension: 4 sets - 6, 8, 10, 12
Rope Pushdown: 4 sets - 12, 10, 8, 6
Dip: 3 sets - To failure

M&F Rating: A-

Our Advice

The problem here is merely organization. By putting the pushdowns first in your workout, and with a slightly higher rep range, you’ll warm up your elbows better for heavier training later on. Going too heavy on triceps work in the beginning of a session contributes to elbow pain; a small tweak avoids that.

Tri Tip: Torture your tris, not your elbows. By performing pushdowns first, you warm up your joints for heavier lifting.

Let Us Help: Submit your workout for review at muscleandfitness.com/ratemyworkout.

Jordan's New Workout

Exercise 1

Rope Pressdown You'll need: Adjustable Cable Machine, Rope Attachment How to
Rope Pressdown thumbnail
4 sets
15,12,10,8 reps
-- rest

Exercise 2

Overhead Cable Extension
exercise image placeholder
4 sets
12, 10, 8,6 reps
-- rest

Exercise 3

Bodyweight Dip You'll need: Dip Station How to
Bodyweight Dip thumbnail
3 sets
To failure reps
-- rest