Build Ripped Tris with This Workout
Biceps and triceps are two sides of the same coin and yet tris don’t get the same love as the bis. Generally, the muscles which can’t be seen in the mirror directly like the tris, back, rear delts, hams, and calves don’t get the same treatment as their counterparts. This is why these are the weak muscle group for most people.
Triceps consist of three heads and a great pair of tris should look like a horse kicked you in the back of your arm. Muscular tris can make your arms look significantly bigger as they add symmetry and size.
You’ll have to hit your tris from all the three angles to train them effectively. The perfect triceps workout is a blend of compound and isolation exercises, and resistance and bodyweight exercises.
We’ll be starting this workout with isolation exercises to exhaust our tris at the beginning of the workout, so we don’t have to lift heavier weights later in the compound exercises. We’ll be using a lot of variety in this workout to completely annihilate your triceps.
Exercise 1 – Superset
Cable Triceps Pushdown – 30, 20, 10 Reps
Elastic Band Tricep Pushdown – 10, 20, 30 Reps
The first exercise of this workout should completely burn out your tris. Perform these exercises with a strict form. Stand straight, don’t lean over the bar or the bands, lock your elbows at your sides and bring your hands over your elbows at the top of the movement.
In the elastic band tricep pushdowns, hang the bands around the cable pulley machine so the handles or the ends of the bands are at your chest level. In the lower reps set increase the resistance on the bands by grabbing them higher and reduce the resistance by holding it by its ends.
Exercise 2 – Incline Bench Dumbbell Skullcrushers – 30, 25, 20 – 10 Reps
The last set of this exercise is a drop-set. After completing the 20 reps, increase the weights by at least 50% and complete the remaining 10 reps. In this workout, we use many advanced training techniques to ignite new gains in our tris.
Hold a dumbbell in each hand and lock your elbows over your forehead where they are perpendicular to the floor. Hold the dumbbells with a hammer grip and bring them close to your shoulders at the bottom of the movement. Rotate your wrists to a dumbbell chest press position at the top of the movement and contract your triceps.
Exercise 3 – Dumbbell Kickbacks – 20, 20, 20 Reps Each Arm (Rest-Pause)
In this exercise, we’ll be using the rest-pause technique. After you’re done performing the 20 reps on an arm, take a five-second rest and then do more reps on the same arm until you hit failure.
Throughout this workout, focus on squeezing your tris with every rep and maintain a mind-muscle connection. Don’t just go through the motions. By the end of this workout, your triceps should be filled with blood, and lactic acid and asking for mercy.
Exercise 4 – Smith Machine Close-Grip Bench Press – 20, 15, 10 Reps (Intraset Stretching)
We prefer the smith machine close grip bench presses over the barbell presses because it adds a lot more stability, reduces the stress from the wrists and adds more tension on the tris while limiting the pec recruitment.
In the intraset stretching sets, hold the bar at the bottom of the movement over your chest for 10 seconds after completing the aforementioned reps. Without racking the weights do more reps until you reach failure.
Exercise 5 – Superset
Dips – 3 Sets Failure
Diamond Pushups – 3 Sets Failure
We’ll end this workout with bodyweight exercises done to failure. If you still have some gas left in the tank, feel free to add resistance. You could also perform this superset using the blood flow restriction technique (BFR) by tying elastic bands around your arms.
Perform the dips on parallel bars while keeping an upright stance. Don’t lean forward as it will recruit your chest. In the diamond pushups, form a triangle with your hands under your chest, so your thumbs and index fingers are touching each other and forming a triangle.