Workout Tips

Rate My Workout: Training Triceps

Jimmy S. from Chicago sent us his triceps workout to review. Here’s what we advised.

Rate My Workout: Training Triceps
Edgar Artiga
Edgar Artiga
Duration 20 min
Exercises 4
Equipment Yes


Rope Pushdown: 3x15
Dip: 4x8-12
Triceps Kickback: 3x15-20

M&F Rating: B-


You’re not doing any overhead work, which is best for activating the long head of the triceps—a common weak point and probably what’s holding your arm development back. Mix in some overhead triceps extensions with a cable or band. Also, triceps kickbacks are good for isolation, but probably not the way you’re doing them. Turn your palms to face the ceiling for a fuller contraction. 


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Jimmy's New Workout

Exercise 1

One-Arm Triceps Pushdown How to
One-Arm Triceps Pushdown thumbnail
3 sets
15 reps
60 sec rest

Exercise 2

Bodyweight Dip You'll need: Dip Station How to
Bodyweight Dip thumbnail
3 sets
8-12 reps
60 sec rest

Exercise 3

Overhead Triceps Extension
Overhead Tricep Extension thumbnail
3 sets
12-15 reps
60 sec rest

Exercise 4

Dumbbell Kickback You'll need: Dumbbells How to
Dumbbell Kickback thumbnail
3 sets
15-20 reps
60 sec rest