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More tips and different exercises below.
Triceps Routine
Triceps cable pushdowns (any
extension) - warm up then 4 sets 6-10 reps
French presses (skull crushers) -
5 sets 6-10 reps
Dips - 5 sets max out reps each
set to failure
Triceps Routine Option 2
Triceps cable pushdowns (any
extension) - warm up then 4 sets 6-10 reps
Close grip bench press - 5 sets
6-10 reps
Dumbbell kickbacks - 5 sets 8-12
reps
Troy Alves' Triceps Workout
Close Grip Bench Press - *6 sets
12-15 reps
Seated Camber Bar French Presses
- 4 sets 12-15 reps
Pushdowns - 4 sets 12-15 reps
superset with Dumbbell
Kickbacks - 4 sets 12-15 reps
*Drop
Sets
Rich Gaspari Triceps Routine
Rope Pushdowns - 3 sets 10-15
reps
V Handle Pushdowns - 3 sets 15-8
reps
Lying Triceps Extensions - 3 sets
15-8 reps
Pullover and Presses - 2 sets
8-10 reps
Two Arm Dumbbell Extensions - 3
sets 15-8 reps
Ronald Torres' Triceps Routine
Pushdowns - 4 sets 20 reps
Lying Triceps Extensions - 4 sets
12 reps
Dips - 4 sets 12 reps
Triceps Exercises - Proper form and
Exercise descriptions
Triceps Workout Tips
Its very important to warm up as
you may hear day in and day out. But when it comes to the Triceps its
important to warm up the elbows buy doing any type of pushdowns exercise
like the rope pushdowns for example. If you have ever had an elbow injury or
sore elbow then you will definitely understand this so take the advice and
avoid this injury.
Overhead dumbbell extensions are
great for isolating the long head but the key is to achieve a long stretch
at the bottom of your rep.
Other Triceps Exercises
Dips
One hand cable reverse press
downs
Standing triceps presses with EZ
curl bar or dumbbells / single dumbbell
Lying dumbbell extensions
Lying single dumbbell extension
cross face to opposite side of the head
Triceps Targeting
To target the lateral head use
the following exercises
-
Dumbbell kickbacks
-
Rope pushdowns
-
Dips
-
Close grip bench press
To target the long head use these
triceps exercises
-
One arm dumbbell overhead
extensions
-
Cable overhead extensions
-
Dumbbell overhead triceps
extensions
-
Lying cable triceps
extenstions
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Lying triceps extensions
-
Reverse grip bench presses
-
Close grip bench presses
To target the triceps medial head
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