Ever have those super intense workouts where you just wanna go home and take a nice bubble bath afterwards? Ha! Seriously, today’s workout was tough. Although training arms doesn’t take as much effort as larger muscle groups such as back and legs, you still need to walk away feeling and looking pumped. I trained shoulders and triceps this morning but I want to focus this post on the triceps workout I did. I usually train my triceps with more volume than with my workouts for biceps. You already know that your triceps are what makes up the bulk (no pun intended) of your arm mass. Sure, having a pair of bulging biceps is great but your arms will look small if you don’t have triceps to match them. That being said I’ve been doing more compound exercises for triceps such as close-grip bench press, weighted dips, and skull crushers (I love doing weighted dips but someone took the chain belt in our gym so I need to go buy one). I think these exercises are excellent mass builders for triceps. I also incorporate some cable exercises and sometimes supersets towards the end.
Here’s this morning’s Triceps Builder Workout:
Close-Grip Bench Press: 3 sets x 10 reps, 1 set x 20 reps
Skull Crushers: 3 sets x 12 reps
Seated Overhead Dumbbell Extensions (one-arm): 3 sets x 12 reps
Rope Extensions: 3 sets x 12-15 reps with a drop set on the final set
You have to be careful when doing close-grip bench press as you don’t want to end up just doing a regular bench press exercise. You really have to focus on your triceps with this one. You can go heavy but don’t go so heavy that you work your chest more than your triceps, which is easy to do. I love doing skull crushers but I don’t go super heavy. I try to get at least 12 reps in. You want to work your triceps without killing your elbows. With dumbbell extensions and any cable exercise I really try to focus on the muscle contractions and not just going through the motions. This is where you really need to hone in on the mind-muscle connection. Try this workout on your next triceps or arm day.
Train with Passion,