Triceps Routines

Triceps Overview

The triceps make up 2/3 of the upper arm so they cannot be neglected and secondary in rank to the biceps which only comprises 1/3 of the upper arms. In order to perpetuate muscle growth in the triceps, they need to be worked with both heavy and light weights.

For mass movements such as close grip bench presses or tricep extensions, lift often with heavy weights for low reps. However, when executing isolation exercises for the triceps, you must perform your sets with higher reps. Executing 6-8 reps for tricep push-downs with a v-bar or rope attachment will give you more of an elbow and tendon workout than arm workout.

Also with triceps, your warm-up should be longer and more comprehensive than usual, as working out the triceps is more taxing on your elbows, joints, and tendons than it is for most other body-parts.

Mass Movements: Scull Crushers (with a barbell and Dumbbells), Tricep Presses (with a barbell or dumbbells), Close Grip Bench Presses

Isolation Exercises: Tricep Press-downs, Tricep Rope Press-downs, Over-the-head Tricep Rope Press-downs

For press-down movements with either the v-bar or rope, make sure to lock your elbows at your sides and not to move them during the movement as doing so will take your triceps out of the lift. Your back and neck must also be stationary to further isolate your triceps, and after each rep bring your forearms up only to the point where they parallel with the floor before continuing with your next rep.

Close grip bench presses are the main mass builder for the triceps because they allow you to use the highest amount of weight, but must be executed with excellent technique since the chest and shoulders can easily enter into this particular lift. In order to afectively target the triceps with close grip bench presses, do not pop your chest out and arch your back as would be advisable for regular bench presses which target the chest. Also keep your hands about 4 or 5 inches apart in grip, and do not lower the weight down after each rep as far as you would do for the regular bench press.

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Tricep Routines for Mass

To engage in an efficient mass routine for your triceps, concentrate on mass movements and executing your sets in the 6-8 reps range. Only work with isolation exercises for a couple sets in your warm-up to loosen up your joints, and also at the end if you prefer. Working with mass movements and heavy weights is best for stimulating your fast twitch muscle fibers which are responsible for most gains in muscle mass

Notes: This routine utilizes the two main mass building exercises for triceps without alloting sets on other inferior exercises not quite as conducive to gaining mass.

Notes: This bodybuilding routine begins with the main compound movement for triceps which is close grip bench presses rather than finishing off with it as was prescribed in the previous routine. It also incorporates another exercise in scull crushers in order to make the routine more comprehensive… Notice that 6-8 reps is not prescribed for scull crushers. This is because scull crushers are particularly burdensome on the elbows when lifting heavy.

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Balanced Tricep Routines

The following bodybuilding routines are designed to simultaneously increase both the muscle mass and definition of your triceps in the most efficient way. In order to reach this goal, it is necessary to utilize both mass movements and isolation exercises. Execute your sets for mass movements with low to moderate rep ranges. For isolation exercises, work with higher rep ranges.

Notes: Very solid tricep routine. Over-the-head tricep press-downs are an excellent exercise. Covers all the main areas of triceps (very important).

Notes: An alternate bodybuilding routine for triceps with varying exercises.

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Tricep Routines for Definition

The following routines will give your biceps muscle definition by putting an emphasis on working out with high rep ranges.

Notes: Same routine as the first balanced sample routine above, but allocates more reps to each set.

Notes: This routine incorporates a valuable superset to increasingly pump up your triceps.

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