Turn Your Triceps Into Horseshoes With This Workout

Turn Your Triceps Into Horseshoes With This Workout

It is no surprise most men are obsessed with the size of their arms. For most of these men, the obsession fades away after training their biceps. Triceps are half of your arms and you shouldn’t overlook training them.

When you flex your triceps, it should look like a horse kicked you in the back of your arm. If you train your bis and tris on the same day and your triceps are lagging as compared to your biceps, you should consider training them at the beginning of your workouts.

A Triceps Busting Workout

1. Straight Bar Cable Pushdowns – 4 Sets 20 Reps

The straight bar cable pushdowns is an isolation exercise which will get the blood flowing in your triceps and will get you a good pump. The high volume will help you in pre-exhausting your triceps, so you don’t have to use super heavyweights.

In all the triceps exercises, keep the reps slow and controlled. Pin your elbows to your sides and complete a rep. Exhale, pause and squeeze your triceps at the bottom of the movement. Slowly return to the starting position and repeat without using any momentum.

2. Single Arm Overhead Dumbbell Extensions – 3 Sets 15 Reps

Your triceps consist of three heads; lateral, medial and long. You need to train all of them equally to ensure an overall development. Overhead movements like the single arm overhead dumbbell extension work the long head which is the most stubborn of the three triceps heads.

Hold a dumbbell in your right hand and extend your right arm over your right shoulder. Stick your right bicep to your right ear and slowly lower the dumbbell towards your left shoulder. Return to the starting position and squeeze your triceps at the top of the movement.

3. Skull Crushers – 3 Sets 12 Reps

Skull crushers are one of the most effective exercises when it comes to building size and definition in your triceps. The skull crushers work your long triceps heads. If you’re trying this exercise for the first time or are attempting a PR, make sure you have a spotter.

Lie on a flat bench with your face towards the ceiling and arms extended over your shoulders. Your elbows should be in line with your shoulders and pinned at this position throughout the exercise. Slowly lower the bar so the barbell is an inch away from your forehead. Return to the starting position and flex your triceps.

4. Dumbbell Kickbacks – 3 Sets 12 Reps

Dumbbell kickbacks work the lateral and medial heads of your triceps. Most people make the mistake of going too heavy on this exercise. Use a weight which you can handle and can maintain a full range of motion.

Hold a dumbbell in your right hand, place your left foot in front of your right foot while maintaining a slight arch in your back. Pin your right elbow to your side and bring the dumbbell to your chest. Extend your elbow so your arm is fully extended and flex your triceps at the bottom of the movement.

5. Close Grip Bench Press – 3 Sets 10 Reps

Close grip bench press is a compound exercise which helps in building overall strength and size in your triceps. The close grip bench press is a variation of the normal grip bench press which works your chest.

While performing the close grip variation, grab the barbell just outside your chest. Keep your elbows and forearms parallel to each other throughout the exercise. Doing this will recruit your triceps in place of your chest.

6. Superset – Diamond Push-ups / Bodyweight Dips – 4 Sets 15 / 15 Reps

The diamond push-ups and dips superset is the last exercises in this triceps workout. This superset will smoke your triceps if they aren’t already. In the diamond push-ups, place your hands under your chest so that your index fingers and thumbs are touching to form a triangle.

After you have completed 15 reps on the diamond-pushups, move onto the bodyweight dips without taking any rest in between. In the bodyweight dips, your chest should be in line with your hands at the bottom of the movement. In both the exercises, pause and squeeze your triceps at the top of the movement.


Which is your favorite triceps exercise?

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20 COMMENTS

  1. Hahahahahaha, I love how they show two rediculously steroided arms and then insinuate by this.. That if you follow this very UNORIGINAL plan you will achieve this.. Nothing on here is revolutionary.. It’s a bunch of same ol same ol.. Done the same ol way.. People need to open their eyes and demand something better than pics of juiced up men.. And routines that are as old as dirt.

    • Lol I know right! The black and white tri is Lee Priest I’m pretty sure. I’ve competed both on gear and clean 11 years. The tris looked the same but smaller both shows. At very low body fat they will look great. Generally speaking, I’ve seen a 10 year old lean boy with horseshoe tris. Low bodyfat, training and avoid juice. They’ll look good.

    • Don’t be a hater because your triceps will never look close to the pictures if you ran juice or not. It’s a good article because people shy away from the basics and the basics for years and years built triceps like the one’s in the pictures.

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