The PERFECT Triceps Workout (Sets and Reps Included)

The right triceps workout ought to encompass exercises for the lateral head, medial head and lengthy head of the tricep muscle. That mentioned, even that doesn’t make the triceps workout full. With the intention to spherical out your arms with a properly rounded workout you should fill within the gaps of what’s missing on these common triceps exercises and put science again in your coaching. That’s what we do on this video.

Should you take a look at the 4 fundamental exercises that individuals do of their triceps workouts you will note dips, shut grip bench presses, pushdowns and mendacity dumbbell extensions or skullcrushers. Take a detailed look into every of those traditional actions and you will note one factor in widespread. That’s, every of those exercises is adept at hitting some portion of the triceps via a particular a part of their vary of movement however none of them hits them fully.

It is a downside relating to creating a whole triceps. Simply because you’re going via a full vary of movement on the exercises that you’re doing it doesn’t imply that you’re taking a muscle via its full vary of movement. As an example, solely these triceps exercises that change the angle of the arm on the shoulder may have a secondary affect on the lengthy head of the triceps given it’s attachment on the shoulder blade. The lateral and medial heads of the triceps originate on the humerus and cross the elbow joint solely limiting their affect to elbow extension solely.

That mentioned, with the intention to absolutely work the triceps muscle in your workout you wish to make sure that you’re together with exercises that hit the lengthy head. But it surely goes even additional than this. You’ll be able to’t simply hit it with exercises that place your arm over your head (to supposedly enhance the stretch reflex on the triceps) however you additionally should think about that you just wish to absolutely shorten the muscle by inserting the arm again into extension behind your physique as properly.

That is as well as after all to desirous to just be sure you look into the science of power curves relating to triceps coaching. Simply as you might do with the banded dumbbell curl in our good biceps workout, you are able to do the identical with triceps. Exploring exercises that overlap power curves for the triceps will enable you to to assemble a workout that’s nice at creating your tricep muscle mass maximally.

Lastly, as is all the time the case when attempting to construct muscle, you’ll not wish to forego the favored mass constructing triceps exercises however add to them, with drop units and partials. Right here is how you can assemble the proper triceps workout with that in thoughts.

Shut Grip Pin Press – 3 units of 10,6,4 reps
Select a weight that permits you to attain failure in every rep vary

Weighted Dip Tri-Set – 3 units to failure in every place
Instantly drop from weighted dips to body weight to assisted. No relaxation in between failures.

Tricep Pushaways into Drag Pushdowns – 3 units with 12 RM on first train to failure
Instantly into the pushdowns with out altering the load.

Rocking Pushdowns – 2 units to Failure utilizing 12RM

Banded Mendacity Tricep Extensions – 2 units to Failure utilizing 15RM

Once you put this collectively within the format as I’m suggesting right here, you not solely now hit the triceps via its full vary of movement however you hit each space of the tricep muscle as properly. The drop down permits for the lesser intense train to be extra taxing because it was simply preceded by a tougher compound elevate.

This is only one instance of how you can apply science to your tricep workouts. If you wish to prepare like an athlete you wish to put science again in each workout you do. You are able to do that with the ATHLEAN-X Coaching Packages accessible at or click on the hyperlink beneath and get began straight away on constructing a ripped, muscular, athletic physique.

For extra tricep workout movies for the lateral head, medial head and lengthy head of the triceps, you’ll want to subscribe to our channel right here on youtube on the hyperlink beneath and don’t overlook to activate notifications so that you by no means miss one.

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