Tricep Workout


If you're looking for massive triceps, then an effective tricep workout is the first thing you need to consider. The purpose of this article is to help you choose a tricep workout that fits your needs and maximize your results.

As always we decided to help you create your own workout instead of giving you hundreds of examples and get you confused. After all, there is no such thing as a tricep workout that works for everybody.

Tricep Workout Recommendations:

1.    How Often Should You Work Your Triceps?

Beginners: two or three times a week (full body workout)

Intermediate/Advanced: once or twice a week depending on your split routine

2.    How Many Exercises Should You Do?

Beginner: 1 exercise

Intermediate/Advanced: 2-4 exercises depending on your split routine

3.    How Many Sets Should You Do?

Beginners: 1-3 sets

Intermediate/Advanced: 6-9 sets

4.   How Many Reps Should You Do?

It all depends on your goal. For instance, a 1–5 reps range is good for strength while a 6-12 reps range is believed to be great for hypertrophy. A 12+ reps range is great for those looking for endurance.
5.    Best Exercises To Include In Your Tricep Workout?

Here are some of the best exercises we recommend:

  • Close-grip bench press
  • Triceps extensions
  • Dips
As always, there are many variations on these exercises (barbells, dumbbells, cable and machines can be used). Extensions exercises for instance can be done in a standing position or using a bench (flat, incline or even decline position). Dips however, can be weighted or unweighted (you can hold a dumbbell between your feet or you can just use a weighted dip belt or vest). For a complete list of triceps exercises, you can click here.

For your convenience, we included here an effective tricep workout:

  • Incline Barbell Extensions - 3 set of 8-12 reps
  • Cable Straight Bar Pushdowns - 3 sets of 8-12 reps

Start by doing 8 reps per set and try to increase that number as you go. Once you become capable of doing 12 or more without sacrificing the exercise proper form, switch to a heavier weight and redo the cycle. There are also some muscle shocking/training techniques (not recommended for beginners) such as supersets that can be used. These techniques can also help you to avoid or break through plateaus (click here to learn more). To get an idea, here is another example:

  • Standing Barbell Extensions -  3 sets of 8-12 reps
  • Supersetting: Decline Skull Crushers/ Dumbbell Kickbacks - 3 sets of 8-12 reps (Crushers) and 8-10 reps (Kickbacks)
For best results make sure to perform the exercises properly (to avoid injuries) and try to change your routine often to get full benefits from your workout. To learn more tips and ideas that can help you maximize your results, we recommend checking our massive triceps article. Click here to read.

Please help us serve you better: feel free to contact us here if you have any thoughts, questions, information, a tricep workout to request or recommend.

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Related Articles:

  1. Weight Training Routines

  2. Muscle Building Book

  3. Beginner Tricep Workouts

  4. Intermediate Tricep Workouts

  5. Advanced Tricep Workouts
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