The Best Tricep Workouts
Warm-Up (5-10 minutes)
- Arm Circles: 1-2 minutes
- Light Cardio: Jogging or jumping jacks, 3-5 minutes
- Dynamic Stretching: Arm swings and gentle stretching, 2-3 minutes
Tricep Workout Routine
Exercise 1: Close-Grip Bench Press
- Sets: 4
- Reps: 8-10
- Rest: 60-90 seconds between sets
- Purpose: Targets the overall tricep, especially the medial and lateral heads.
Exercise 2: Tricep Dips
- Sets: 3
- Reps: 10-12
- Rest: 60 seconds between sets
- Purpose: Works all parts of the triceps, with emphasis on the long head.
Exercise 3: Skull Crushers (Lying Tricep Extensions)
- Sets: 3
- Reps: 10-12
- Rest: 60 seconds between sets
- Purpose: Focuses on the long head of the triceps.
Exercise 4: Overhead Tricep Extension
- Sets: 3
- Reps: 12-15
- Rest: 45-60 seconds between sets
- Purpose: Primarily targets the long head of the triceps.
Exercise 5: Tricep Kickbacks
- Sets: 3
- Reps: 12-15 each arm
- Rest: 45-60 seconds between sets
- Purpose: Emphasizes the lateral and medial heads of the triceps.
Exercise 6: Cable Rope Tricep Pushdown
- Sets: 3
- Reps: 10-12
- Rest: 60 seconds between sets
- Purpose: Targets the medial and lateral heads with constant tension from the cable.
Cool Down (5-10 minutes)
- Static Stretching: Focus on triceps, shoulders, and chest, holding each stretch for 20-30 seconds.
- Light Cardio: Slow walking or gentle cycling for 3-5 minutes to lower heart rate.
Additional Tips:
- Form: Always prioritize form over weight to prevent injury.
- Progression: Gradually increase weight or reps as you get stronger.
- Frequency: Perform this workout 1-2 times per week with at least 48 hours of rest between sessions for optimal muscle recovery.
- Hydration: Stay hydrated throughout the workout.
- Nutrition: Consume a balanced diet with adequate protein to support muscle recovery and growth.
Safety Note:
- If you're new to exercise or have any pre-existing health conditions, consult with a healthcare provider or a certified fitness trainer before starting this workout routine.
This routine provides a balanced approach to tricep development, ensuring that all parts of the muscle are effectively worked. Remember, consistency and proper nutrition are key to seeing results.
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