Thanks for coming back for the second installment of the Chest/Triceps workout.
Today we will get into the nitty gritty of the triceps exercises, which ones to choose, why we should choose them, and how to maximize growth in the shortest period of time. Once again, I will talk about weight, sets, and reps.
Let’s get started!
Before we get started with the exercises that will build your triceps in the most efficient manner, it is important to understand the function of the triceps.
There are, as you know, two main muscles in the arm: the bicep and the triceps. They each have a distinct function. The bicep is the muscle that we use to lift our hand up. The bicep “pulls” the hand up. If we didn’t have a triceps, our hand would stay up! The triceps’ function is to lower the hand back down. Both these muscle together allow our arms and hands to function properly.
Also, an important fact to know is that the triceps makes up the bulk of the size of your arm muscles. It goes without saying, therefore, that triceps exercises should be a regular part of your workout regime.
I choose triceps training on the same day as chest, since these are both “push” exercises. When you are training your chest, you push the weight away from you to make them grow. The same with triceps. In order for the triceps to grow, you must incorporate exercise that allow you to push weight away from your body using the triceps.
I hope that explanation helps with the understanding of the function of the triceps and how we need to exercise for growth.
Let’s get into the exercises!
Exercise 1 – Triceps Kickback With a Twist
The triceps kickback is one of the all-time great triceps exercise. It can be done standing up or kneeling on a bench. Choose a weight that you can comfortably complete 15 repetitions and 3 sets. Hold your elbow still against your body and push the weight back, Just before you get to the extent of your movement, twist your arm so your palm is facing the ceiling. Do 15 reps, then switch hands and choose 15 reps with the other arm.
You shouldn’t need much rest between sets, since your arm has been resting while you did the other arm. Perhaps 30 seconds. Enough time to have a sip of you water or supplements.
Then right back at it for the second and then third set. This is the exercise that will give you the bulk of your muscle, so be sure to work it hard.
I alternate this exercise with the next one. One day I will choose the kickbacks; the next triceps workout I will choose the Close grip bench press. I wouldn’t recommend doing both of these in the same workout as your triceps will be too fatigued to choose the other exercises that are needed for a well-rounded triceps.
Exercise 2 – Close Grip Bench Press
In the chest workout article, I went into detail about how to choose a bench press. You will understand why I group chest a triceps together in the same workout once you start, because your triceps will be burning after you complete three sets of the bench press.
Your triceps is a vital muscle and is used in a lot of exercises, but especially the bench press.
To switch the focus from the chest to the triceps in the bench press, all you need to choose is narrow your grip on the bar. Just move your hands closer together, about shoulder-width, and the focus immediately switches to the triceps.
You will need to lower the weight that you have on the bar, as you will not have the chest muscles helping as much.
Again, choose a weight that allows you to complete 3 sets of 15 repetitions with perfect form. Remember, you are not trying to impress anyone. You are trying to grow your muscles safely, without injury.
Exercise 3 – Rope Pull-down
The next two exercises are what I like to call finishers. They will allow you to get that final burn on your triceps. Remember, you are doing chest and triceps together, so your triceps will already be worked doing all the chest exercises, especially the pullovers. Then you will choose a specific triceps exercise (either kickbacks or close-grip bench press) and your triceps will be burning!
Now you will choose these two finishers to complete the burn. Choose a weight that is light enough to allow full range of motion for all three sets of 15 reps.
The first finisher is the rope pull-down. Hook a rope to the upper pulley of a machine, set the weight, and pull the rope down to your waist. When you get to your waist, flare your arms out so you can pull them to the sides of your hips, and even behind your body if the rope allows. This will give you the full contraction of the triceps muscle.
Trust me, you will feel the burn of this exercise! It is one of my favorites!
Exercise 4 – Diamond Push ups
If you choose some research, you will find out that there are many exercises you can choose to stimulate growth in your triceps. One of the greatest exercises ever is the push-up. A push-up will work almost all the muscles in your body. It is an exercise that should be a part of your regular exercise routine. You can start and end each workout with some push-ups, performing slight variations to hit the muscle group you are working on that day.
For triceps, just move your hands a little closer together, or form your thumbs and index fingers into a triangle, and choose a few repetitions. You will feel the burn in your triceps.
So there you have it. A few exercises that you can try to build your triceps muscles.
As I said, there are a lot of different exercises that you can use to grow your arms. One of the keys, as I have mentioned before, is the mind-muscle connection – you need to be mindful of the muscle group you are working and focus directly on that muscle, squeezing it tight with every contraction. This will facilitate the growth exponentially. And maybe someday, your triceps will look like Arnold’s!
Thanks for listening.
If you have any questions or comments, please leave them below.
See you in the next post.
Have a great day!