If you are like the majority of guys, you probably spend way more time working on your biceps than your triceps. I used to be in this category as well – thinking that the bicep muscles were more important than the triceps.
Fortunately for my sake, I came across a trainer in High school who trained NFL players in the off season- and knew just about everything when it comes to muscle building and athletic performance.
He saw me in the gym performing set after set of bicep work – and then politely asked me what I was doing. I said to him that I wanted to get bigger arms. He politely gave me a 5-minute lecture on how your triceps muscles are twice as big as your bicep muscles, and if you want large muscular arms, you have to emphasize the triceps. I hardly EVER worked my triceps muscles before this. Ever since that day, I have worked hard on training the proper way, and my body has thanked me with incredible lean muscle gains in a very short period of time.
You see, you simply can’t “spot build.” Your body just doesn’t work like this. Ever see a guy with a gigantic chest and tiny arms? How about huge arms and a bird chest? This is because your body works in unison, so if you want muscular arms, you need to work your triceps as hard as your biceps.
If you want to maximize your training results, it is best to focus on just 1 or 2 body parts per day and train that body part to its maximum capacity. Try this Killer triceps workout on your next arm day, and let me know how you feel the next day! This killer workout will hit your triceps from every single angle with a variety of pulling and pressing motions.
Chances are that you have never experienced an incredible triceps workout like this before. This workout was designed to last about 40 minutes, and give you the triceps workout of your life.
Don’t believe me that your triceps muscles are the key to bigger arms? Take a tape measure and see how big your arms are.
Try this workout twice a week for the next few weeks and measure again. Let me know how much size you are able to gain!
Note: Make sure that you pick a weight that is appropriate for each set. This may take a little bit of trial and error. For maximum results you should be at failure by your last repetition for each set.
Exercise 1: Overhead Dumbbell Triceps Press
Description: Grab a dumbbell and find a bench with a 90-degree angle supported back. The bench that you regularly perform shoulder presses on is perfect. Grab the handle with both arms and slide the weight down to rest comfortably between your palms.
The starting position is with your arms extended overhead. Lower the weight behind your head while keeping your elbows in towards your head. Go down to the bottom of the back of your head and then extend up. Make sure to keep your elbows locked in as close as possible.
- Sets: 3
- Repetitions: 8 Each Set
- Rest Time Between Sets: 90 Seconds
Exercise 2: Dumbbell Triceps Kickbacks
Description: Grab two dumb bells and arch your lower back and knees to a crouched athletic position. Your elbows should be slightly bent. Your palms are facing in towards your body.
Try to keep your elbow stable while extending your arm backwards behind your body and contracting your triceps muscle. Keep your triceps contracted the entire time and focus on good form. The less your elbows move the better.
- Sets: 3
- Repetitions: 10-12 Each Set
- Rest Time Between Sets: 90 Seconds
Exercise 3: Ez-Bar Skull Crush
Description: Grab an ez-curl bar and hold it close grip on the inner part of the bar.
Lie flat on a bench and hold the bar straight overhead. Keep your elbows stable and lower the bar towards your forehead – hence the name “skull crusher.”
Extend the bar up again directly over your head. Keep the ez bar in motion and your triceps under maximum exertion for all of the repetitions.
- Sets: 3
- Repetitions: 8-10 Each Set
- Rest Time Between Sets: 90 Seconds
Exercise 4: Close Grip Ez-Bar Press
Description: Grab an ez bar and hold it with your hands about 3 inches apart. Make sure not to hold it too close of you may hurt your wrists.
You will lay flat on a bench and perform close grip ez bar presses. Make sure to lower the bar to your upper chest and keep your elbows in the entire time.
Keep the ez bar in motion and try not to rest at the top of the movement.
- Sets: 3
- Repetitions: 10 Each Set
- Rest Time Between Sets: 90 Seconds
Exercise 5: Weighted Dips
Description: Find a dip machine with the handles spread out to approximately shoulder width apart. You can perform a weighted dip with either a weight belt or holding a dumb bell between your feet. If you plan on going really heavy on this exercise make sure to use a weight belt.
Lower your body until your elbows are at about 90 degrees. Come back up slow and controlled and keep your elbows under tension the entire time.
- Sets: 3
- Repetitions: 8-10
- Rest Time Between Sets: 90 Seconds
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