Whether you want to develop your body or improve your arm strength, this triceps workout will delight you.

If you’re reading this article, training your arms is on your agenda, probably for one of two reasons:

  1. Either you want bigger arms
  2. Or you want to improve your strength

This triceps training program will allow you to achieve both goals simultaneously. Perform this workout as part of your regular weight training or add it to your pec day to increase your body’s power.

Triceps training program

1 Reverse barbell bench press

5 sets, 12, 10, 8, 6, 4 reps

Start with a light weight to get used to the new sensation.

2 Dumbbell extension decline

4 sets, 12, 10, 8, 6 reps

Work both arms at the same time or alternating.

3 Pulley triceps extension with rope on knees

3 sets, 15 reps

You can use a bench under your elbows or not, as indicated below in the article.

Technical tips

We will break down each exercise for you so that you can understand the subtleties, tricks, etc.

1 Reverse grip bench press

The “reverse-grip bench press” has a special touch, you will change the way you hold the bar in the usual bench press. By using the hands under the bar in reverse grip, the work shifts to the triceps.

You can have someone present to monitor your exercise, or even assist you, so that you can concentrate on the movement itself without worry. It is almost impossible to push the bar in reverse grip using the same weight you use in the normal bench press, so don’t try to push this exercise too far.

If you’ve never tried this variation before, familiarize yourself with the movement by starting with a light set and adding weight as the reps decrease.

Recover for 1.5 minutes between each set.

2 Decline Bench Dumbbell Extension

If you have only done dumbbell extensions on a flat bench, the declined bench presents a new challenge. The angle of the decline allows for a better stretch in the triceps and takes the strain off your shoulder joints.

Working with dumbbells means that each arm must carry its own load. This helps with balance and proportion. If you want to change this, work each arm one at a time while holding the other in the stretch position.

Another option is to alternate arms as you would with dumbbell curls (biceps).

Take 1 min 30 rest between each set.

3 Pulley triceps extension with rope on your knees

Using rope allows you to maintain tension on the triceps throughout the movement while minimizing recruitment of other muscles. The knee helps limit your chest from going over the pulley and prevents you from “cheating” as the sets progress.

You can use any handle you like, but we find that the rope works best because it allows you to separate your hands at the bottom of the movement. Turn your wrists and go under your elbows at the bottom for an even greater contraction.

Execution form is important here. If you need to reduce the load to do better reps, do so, your triceps muscle strength and volume gain will be even better.

You can put a bench under your elbows if you want. It’s up to you to find what works best for you.

Reduce the rest time to only 45 seconds between sets and choose a load that will be challenging for the 3rd set.


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