Bodybuilding Triceps | Gym Workout

Want big arms? Get big bodybuilding triceps!

A common mistake seen in the gym is spending too much time on your biceps when your triceps make up the majority of your upper arm size. Plain and simple, if you want big arms you need big triceps and you need to focus a lot on your triceps workout program. We have put together a triceps workout program below that will help you get in the right range for hypertrophy training and grow those arms to reach your goals.

 

Dips - 4 x AMRAP

Close Grip Bench Press - 4 x 20

Overhead Triceps Extension - 4 x 12-15

Skull Crushers - 4 x 12-15

Cable Triceps Pressdown - 4 x AMRAP

 

Below is a breakdown of how to perform each triceps exercise.

 

Dips

 

If you are just starting out and don't have enough strength to do full dips yet, you can use a bench or chair as a starting place that is easier. Place your feet in front of you on a chair or bench, and slowly slide your hips off the chair or bench. Then, slide down until your upper arm is at a 90-degree angle, but no lower. 

 

If you are doing regular dips on dip bars stand between the bars and put your hands on them. Lift yourself up so that your arms are fully stretched and your feet are off the ground. Lower your body by bending your elbows. Stop when your upper arms are parallel to the ground and your arms are at a 90-degree angle. To get a good triceps squeeze, go back to the starting position. Repeat the number of reps the program says to do.

 

Close Grip Bench Press

 

Just like you would for a flat bench press, lay down. Grab the load with your hands just a little bit closer together than the width of your shoulders. Make sure to wrap your thumbs around the bar. Never hold the bar in a suicide style grip. Take the barbell off the rack and hold it with your arms fully stretched over your chest. Control how you bring the load down to your chest. For triceps in particular, we say to keep the tension as tight as possible, so the barbell should either barely touch the chest or be just a little bit above it. Just stop for a second at the bottom of the rep before going all out to the top. At the top, be sure to squeeze your arms and get a good contraction. Remember that this is not for your chest, so try to keep your mind on your triceps the whole time.

 

Overhead E-Z Bar Triceps Extension

 

The over head E-Z Bar Triceps Extension can be done either while sitting or standing. Find your starting position, then lift the barbell over your head with your arms straight up and your shoulders locked in place. Lower the load behind your head slowly while bending at the elbow. Before going back to the starting position, stop when you feel a good stretch in the tricep.

 

Skull Crushers

 

To do skull crushers, you should lie down on a flat bench and use an E-Z Bar or Straight Bar. Bring the E-Z Bar slowly down to your face, only bending at the elbows. Stop when the E-Z Bar is just above your forehead. Explode back up to the starting position while keeping your elbows in a good position and keeping your shoulders from moving too much.

 

Cable Triceps Pressdown

 

Stand in front of a cable machine with a straight bar, a cambered bar, or a rope connection. Use an overhand grip to hold the connection, or a neutral grip if you're using the rope. Keep your arms close to your sides. Push the bar down toward the floor to complete the rep. At the bottom of the rep squeeze your triceps and flex them. Come back to the starting position in a controlled manner.