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The PERFECT Triceps Workout (Sets and Reps Included)

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Rating: 4.0; Vote: 1

t make the triceps workout complete. In order to round out your arms with a well rounded workout you need to fill in the gaps of what is lacking on those popular triceps exercises and put science back in your training. That is what we do in this video. If you look at the four main exercises that people do in their triceps workouts you will see dips, close grip bench presses, pushdowns and lying dumbbell extensions or skullcrushers. Take a close look into each of these classic movements and you will see one thing in common. That is, each of these exercises is adept at hitting some portion of the triceps through a specific part of their range of motion but none of them hits them completely. This is a problem when it comes to developing a complete triceps. Just because you are going through a full range of motion on the exercises that you are doing it does not mean that you are taking a muscle through its full range of motion. For instance, only those triceps exercises that change the angle of the arm at the shoulder will have a secondary influence on the long head of the triceps given it-s attachment on the shoulder blade. The lateral and medial heads of the triceps originate on the humerus and cross the elbow joint only limiting their influence to elbow extension only. That said, in order to fully work the triceps muscle in your workout you want to be sure that you are including exercises that hit the long head. But it goes even further than this. You can-t just hit it with exercises that place your arm over your head (to supposedly increase the stretch reflex on the triceps) but you also must take into consideration that you want to fully shorten the muscle by placing the arm back into extension behind your body as well. This is in addition of course to wanting to make sure that you look into the science of strength curves when it comes to triceps training. Just as you could do with the banded dumbbell curl in our perfect biceps workout, you can do the same with triceps. Exploring exercises that overlap strength curves for the triceps will help you to construct a workout that is great at developing your tricep muscles maximally. Finally, as is always the case when trying to build muscle, you will not want to forego the popular mass building triceps exercises but add to them, with drop sets and partials. Here is how to construct the perfect triceps workout with that in mind. Close Grip Pin Press - 3 sets of 10, 6, 4 reps Choose a weight that allows you to reach failure in each rep range Weighted Dip Tri-Set - 3 sets to failure in each position Immediately drop from weighted dips to bodyweight to assisted. No rest in between failures. Tricep Pushaways into Drag Pushdowns - 3 sets with 12 RM on first exercise to failure Immediately into the pushdowns without changing the weight. Rocking Pushdowns - 2 sets to Failure using 12RM Banded Lying Tricep Extensions - 2 sets to Failure using 15RM When you put this together in the format as I-m suggesting here, you not only now hit the triceps through its full range of motion but you hit every area of the tricep muscle as well. The drop down allows for the lesser intense exercise to be more taxing since it was just preceded by a more difficult compound lift. This is just one example of how to apply science to your tricep workouts. If you want to train like an athlete you want to put science back in every workout you do. You can do that with the ATHLEAN-X Training Programs available at or click the link below and get started right away on building a ripped, muscular, athletic body
Date: 2022-04-22

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Comments and reviews: 10

ferenc
the best in the business, always appreciate your videos, I was wondering if I could ask for your help, 10 years ago I was partially paralyzed due to a dislodgement of my c3-c5 vertebrae and the muscles along the ulnar nerve in my right arm are very weak and very hard to work out and grow, especially the lateral head, the long head in that arm is strong and seems to be doing all the work, and the lateral head seems to be non existent, I would appreciate any advice/help, I've been trying unsuccessfully to train my arms for 3 years.
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sport
People make it too complicated. They search for something they can do that will drastically improve their results over basic exercises, like oh if I turn my wrist this way my arms will explode. but it's less about the variations in movements and more about just simply moving, effort and food. I mean this guy, if you were to take away all of his different variations and techniques and he only lifted w basic movements his whole life, his body would look the same. People want some secret but they pass it up while looking for it.
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Faladaen
I wonder whether I'll -ever- get an answer to the following question:
Are there any isolating exercises to (at least) -tone- the upper arms (more specifically, the triceps, but -without- involving the chest muscles?
Because I -really- want some preventative exercises to fend off the so-called -chicken wings- effect, and tighten/tone my arms -without 'melting' my boobs in the process! -
(And no, the alternative 'solution' by getting implants once they're gone, is -not- an option I'd ever consider)
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mitch
jeff have you found an approach to getting the lats to fire more? I find it difficult to feel my back contracting typo build lower lats vs upper back- unclear if markers would help. If working out alone have you found possibly use of tape to increase the sensation. also feel unilateral is needed as one side is more neurologically intact than other-(CVA?
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Ricardo
I sometimes get confused with the terminology. So for example for the first exercise, would it be 3 sets, 1 set with 10 reps, another set with 6 reps, and another set with 4, or do we do 10, 6 and 4 reps 3 times each?
(just a scrawny guy trying to figure out how this works xD)
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Alfred
I am a beginner to the gym but i can CONFIRM that after following jeff's triceps and biceps workout. i feel the muscles after the workout. it always turns out to be a great workout following the science he explains. i will definitely follow his instructions for my workouts.
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III
So the idea is to include this at the end of your regular workout? For example if you notice that your triceps is a little weak and holidng you back in other exercises?
Because a single workout dedicated to just the triceps / biceps or whatever seems a little unpractical.
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Zak
Wanted to thank you for your content. I haven't had sore biceps or triceps in a while until I made your modifications. Your other content is also helping me overcome my lower crossed syndrome which has made my life really difficult on top of rheumatoid arthritis. Thanks: )
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Nick
For God so loved the world that He gave His only begotten Son, that whoever believes in Him should not perish but have everlasting life. For God did not send His Son into the world to condemn the world, but that the world through Him might be saved. John 3: 16-17
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Francisco
Hi Jeff, nice to say hello. Could you make a video about your opinion and differences about the Z bar and the super W bar? Greetings from Spain, I love what you do, fitness is my passion and you are the best at that.
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