Workout Routines

Transform Your Triceps

This triceps workout is sure to bring the pain (not to mention muscle growth) to your upper arms.

Transform Your Triceps
Duration 40 Min
Exercises 4
Equipment Yes

These particular exercises are designed to deliver serious mass to your arms. Having been developed over time and perfected by some of the best bodybuilders ever, these moves will add thickness to your entire triceps musculature.

Triceps Overload

The first exercise is a 3-in-1 movement that will quickly produce monster results. It is, however, merely the start of a gruesome but effective triceps routine. Next up is the reverse-grip decline bench press, which allows you to overload your triceps with more weight. Two more traditional exercises round out the routine, but the rep ranges and weight loads keep your muscles guessing. On the dumbbell overhead extension, you'll start lighter (11 reps) and finish heavier (9 reps), whereas on the triceps pressdown or weighted dip (your choice), you'll start heavy (9 reps) and finish light (11 reps).

The volume in this routine is such that your tri's will experience sufficient overload to illicit growth. As for the rep schemes, a change in the number of reps means you'll need to either increase or decrease the weight you use; where the reps descend, the resistance will ascend, and vice versa.

How To Perform The Exercises

Skull Crusher/Pullover/Close-Grip Bench Press

(1) Begin lying face up on a flat bench holding a straight barbell at arm's length at a 45-degree angle to the floor (not perpendicular, as you might normally do skull crushers). Bending only at your elbows, lower the bar to the crown of your head, then contract your triceps to extend your elbows to the start position.

(2) Bend your elbows and lower the bar to the ground. Perform a pullover, keeping the bar in close to your head and face as it passes, until it reaches the bottom of your chest.

(3) From here, perform the concentric of a close-grip bench press. Move your arms back to the 45-angle position to start the next rep.

Reverse-Grip Decline Bench Press

Lie back on a decline bench and assume a shoulder-width, reverse grip on a barbell. Unrack the weight and begin with your arms extended over you. Lower the bar slowly to your lower chest, then press it back up to the start position, concentrating on your triceps, not your pecs.

Dumbbell Overhead Extension

Sit on a low back seat holding a relatively heavy dumbbell directly overhead with both hands, elbows extended. Lower the dumbbell behind your head until you feel a stretch in your triceps, then press it back up to the start position, keeping your elbows in throughout.

Weighted Dip

Suspend a 25-45-pound weight plate from a weight belt between your legs and position yourself in the top position of a dip: torso roughly perpendicular to the floor, arms extended, knees bent, head facing forward. Keeping your body as upright as possible to emphasize the triceps, not the pecs, lower yourself until your upper arms are about parallel to the floor. Extend your elbows to return to the start position.

The Workout

Exercise 1

Skullcrusher/pullover/close-grip bench press
exercise image placeholder
4 sets
7,9,11,11 reps
-- rest

Exercise 1

Reverse-Grip Barbell Bench Press You'll need: Bench, Barbell How to
exercise image placeholder
3 sets
13,11,9 reps
-- rest

Exercise 2

Dumbbell Overhead Triceps Extension You'll need: Dumbbells How to
Overhead Two-Arm Triceps Extension  thumbnail
4 sets
11,11,11,9 reps
-- rest

Exercise 3

Weighted Dip You'll need: Ankle Weights, Dip Station How to
Weighted Dip thumbnail
-- sets
9,9,11,11 reps
-- rest