Weight Training Tips and Articles

Triceps Weight Training Workouts

December 28, 2007 on 6:16 am | In Weight Training Routines, Weight Training Exercises, Arms, Triceps |

  Many weight trainers tend to focus primarily on their biceps when they’re trying to build bigger arms. However, the triceps do make up more of the upper arms muscle size, so you need to do at least as much, or more, exercises and sets for them than you do for biceps. Strengthening your triceps through weight training will also help you get stronger on chest and shoulder exercises.

  The most popular triceps weight training exercise is the tricep extension. You can do triceps extensions many different ways - standing or seated (also known as french presses), lying (also known as skull crushers), or with cables and weight training machines. The variety of ways you can perform tricep extensions allows you to constantly change your triceps weight training routine and hit the muscle from many different angles.

  Close-grip bench presses are another great exercise for the triceps if you perform them correctly. You’re better off not lowering the weight all the way to your chest when you do close-grip bench presses because you could hurt your wrists. Stopping the weight a few inches above your chest will still hit the triceps hard.

  One great triceps exercise that is rarely performed is the reverse-grip bench press. Reverse-grip bench presses are basically bench presses done with an underhand grip on the bar. This exercise does take some time to get used to the movement, but is very effective for adding size to the triceps through bench pressing (you really don’t feel reverse benches as much in your chest muscles if you do them right). The secret to targeting the triceps with reverse-grip benches is to use a wider grip and lower the weight to about the point where your chest and abdomen meet. Be very careful when you first try this exercise in your triceps weight training routine - it will take a few weeks to get used to.

  Cable pressdowns with a bar or a rope are great exercises to do towards the end of your triceps workouts. Don’t go too heavy, and make sure to get a nice muscle contraction at the bottom of each rep.

  To finish your triceps routine off you should do a couple of drop sets with tricep extensions or cable pressdowns. Another great triceps workout finisher are supersets of lying tricep extensions followed immediately by close-grip bench presses with the same weight.

Sample Triceps Routine:

Triceps Extensions (however you want to do them): 2-3 sets

Close or Reverse Grip Benches: 2-3 sets

Different kind of Triceps Extensions: 2-3 sets

Triceps Pushdowns: 2-3 sets

Drop sets or Lying Triceps Extensions/Close-grip Bench superset: 2 sets