6 Best Triceps Workouts for Men. • Bodybuilding & Fitness

Features of triceps training: how to pump up triceps in the gym

The triceps is a small muscle and consists of three bundles. Despite its rapid recovery, it is not recommended to overload the muscle frequently. To work out all the beams evenly, it is necessary to use different grips and equipment, not only simulators and machines, but also free weight.

Working with free weights and ropes allows you to work out all the bundles; for this in the gym you need to perform not only basic triceps exercises, but also isolating ones. Perform 3-4 sets of 8-12 repetitions, doing the last two with great effort.

How to improve your progress with sports nutrition?

The main problem for athletes who do not make noticeable progress is the incorrect distribution of priorities. It is important to understand that not only training, but also nutrition, recovery and lifestyle have a significant impact on muscle growth. Even if you give 100% and spend a lot of time in the gym, this does not mean that muscles are guaranteed to grow.

Unfortunately, not only the diet, but also the quality of the products very often leaves much to be desired. In this case, you cannot do without the help of sports supplements. However, you shouldn’t immediately run out and buy all the “magic jars”; not all of them will be relevant.

Among the primary and mandatory supplements are whey protein, vitamin and mineral supplements, creatine and BCAA. Optionally, you can add casein to the list by taking it before bed. Among the “effective but not essential” category are omega-3, beta-alanine and pre-workout supplements. This is something that will accelerate muscle growth, increase performance and increase the impact of training.

If we talk about maximizing the result, then it is highly advisable to add good test boosters and recovery supplements to the list. These supplements usually contain natural ingredients and often it is their effect that has the maximum effect on muscle growth and strength.

For those who are just deciding whether they need sports nutrition, we recorded a video below:

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Top 10 Triceps Exercises in the Gym

French press with barbell

Perform the exercise on a special bench with French press racks if you work with heavy weights. For bench presses, you can use either a straight or curved barbell. A curved bar will allow you to choose an anatomically more comfortable position for the joints, increasing the quality of the exercise.

For better balance, keep your palms shoulder-width apart.
Pay attention to your elbows; the joints must always maintain their position at one point.

Lying dumbbell extension

This is a variation of the French press with two dumbbells.

Lying on a bench, distribute the weight of the dumbbells over your shoulders, keeping your shoulders still.
In this case, the hands form a parallel grip, which is as comfortable as possible and does not overload the joints.
Lower the dumbbells toward your shoulder without touching your knuckles.

Extension of arms in the upper block

Extension of the arms in the upper block with a reverse grip. This method of training the triceps allows you to maximally work out the medial head with little load. This option does not involve working with heavy weights.

It is also possible to hold the handle with an overhand grip, this will increase the force load on the muscles. When performing the technique, press your elbows to your body and lean forward slightly.

Arm extension in Crossover with ropes

The ropes allow you to get a load aimed at the lateral bundles, but at the same time it involves all the heads of the triceps in a concentrated execution.

When lowering the handle to the bottom position, hold for 2 seconds, moving your hands back a little, this will shorten the medial head.
When lowering the ropes, try to pronate your joints by turning the back of your hand outward.

Read more about the triceps crossover extension →

Close grip barbell press

Despite the fact that the press is a basic exercise for the pectoral muscles, it is also an effective way to work the auxiliary muscles - the triceps. To maximally engage your triceps rather than your chest, push the bar directly with your hands, keeping your elbows as close to your body as possible.

At the lowest point, lower the bar under your chest;
and when pushing, bring the bar above shoulder level.

Although the exercise is called a close-grip bench press, it should still be performed with a medium-stable grip (shoulder-width apart).

Read more about the close-grip press exercise →

Arm extension with overhead Crossover block

This option is performed with your back turned to the machine.

Grasping the straight handle from above, turn around and place one foot forward, maintaining a stable bent over position. In this position, the long head is better worked out.
Keep your shoulders stationary and your elbows always at the same point.
Extend your arms completely, bringing the handle above the top of your head.

Lifting a dumbbell with two hands from behind the head

Perform with one dumbbell, holding it with both hands.

But there is also a one-arm extension option. The exercise can be performed either sitting or standing.

It is important to pay attention to a straight lower back, which must be maintained by tensing the abdominal muscles.
The vertical position of the hands allows you to better work out the long head.
Place the dumbbell behind your head as far as possible, but do not touch the vertebrae.
Keep your elbows straight, as close to your head as possible, while keeping your shoulder stationary.

Extension of arms with a curved bar from behind the head

The exercise is also called the standing French press. Working with a curved bar is similar to extensions with a dumbbell, but allows you to change the grip width, as well as select a more comfortable position for the joints, based on the morphological features of the structure. This option is also designed to shorten a long head.

Remember to keep your lower back straight and avoid arching.
The weight of the load must be moderate, otherwise there is a risk of loss of balance and injury.

Bent over arm extension with dumbbell

Bent-over arm extensions with a dumbbell do not involve a large load; it is important to monitor the appearance of a burning sensation at the end of the approach . Perform the same number of repetitions on each side with the same weight. This option can also be performed with the emphasis not on the thigh, but on the bench.

Step forward with your feet wide, bend your front knee, and place your same hand on that thigh.
Keep your back straight.
The second hand holds a dumbbell and forms a right angle at the elbow, the shoulder is parallel to the floor.
Perform full arm extension for the desired number of repetitions and switch sides.

Dips

Fortunately, there are parallel bars in every gym, and push-ups on them allow you to fully work out your triceps. The exercise hones skills as the athlete learns to control his own weight. In the future, to increase the load, you can add weights using a special belt, which is also found in every gym.

When lowering to the lowest point, bring the angle at your elbows to 90 degrees (shoulder parallel to the floor).
Push the weight as hard as you can using your triceps, but don't swing.

For those who do not yet control their own weight, there is a special simulator - a gravitron, which has handles for push-ups, like parallel bars. The counterweight of the machine will help push out the body weight, selecting any necessary load.

Summary

It is important to understand that when combining work on the chest and shoulders, each muscle group needs to be given a sufficient amount of attention. The main part of the workout will be working on the pectorals, for which powerful basic exercises are used. The shoulders are worked out after the chest and in static-dynamic mode, after a short rest. It is enough to perform 1 exercise for each head of the deltas, this will help avoid overtraining and achieve stable muscle growth. Otherwise, everything remains unchanged - nutrition, training and good sleep.

Discussion: 3 comments

Sanyok says:
Isn’t the front delta overshadowed with such a split? Everything is written beautifully, but the presses and shoulder exercises are kind of overkill. And if you add a middle and back bun to the chest, then it becomes more interesting.
Sijah says:
I really liked the program) Even though I’m not an advanced athlete and I’ve only been training for six months, I consider the first program the most balanced. Where are the chest and all the shoulders.
Sotha666 says:
I like stato-dynamics after watching videos of Kravtsov and other bumps, but I still haven’t figured out how to combine it with regular exercises. The author tell me how and what to do?

Triceps training scheme

Train your triceps with no more than three exercises per workout. For example, if you train the triceps together with the chest, remember that the triceps is an auxiliary muscle (synergist). Therefore, there should be 2-3 isolation exercises; they should be performed only after the basic ones, otherwise the triceps will be overworked and the pecs will not receive a full load.

Triceps training in the gym should be done no more than twice a week. It is better to train the triceps with the pectoral muscles or with the antagonist - the biceps, performing the same number of exercises for each shoulder muscle, but no more than three.