Tag Archives: Triceps

Triceps Exercises that Fill Your Shirt Sleeves

The triceps consist of 2/3 of the upper arm mass so if you want big arms than focus on building your big triceps. And the best way to build your triceps is by pushing heavy weight – weight heavy enough to crush the average man.

There are a variety of pushing exercises to choose from; however, some are more effective then others. Three of these exercises stand out above the rest. They are the close-grip bench press, weighted dip, and the bench press lockout (pin press).

Close-grip Bench Press

Everyone knows that the bench press relies heavily on the triceps. In order to stress primarily on the triceps simply use a closer than normal bench press grip: 6-8”. Remember to keep your elbows tucked in by your sides as much as possible when doing this exercise.

If you don’t have someone to spot you on this exercise be sure to use a power rack. If you are lifting heavy, your triceps will fatigue fast and you can end up being trapped with the weight on your chest with absolutely no arm strength left to move it.

jusup-wilkosz-close-grip-bench-press

Weighted Dips

If you haven’t added weight to this exercise it is time you started. Performing this exercise using only your bodyweight soon becomes boring and people fail to push themselves in this exercise. Many people think this exercise is to be held back until the end of the workout and used to finish off the triceps. However, when weight is added to this exercise can be used to build big triceps as well as create that lower Tarzan pec ridge which is a must for bodybuilding aesthetics.

Don’t be afraid to add weight to the dip but remember to work your way up slowly. If you are adding weight to a belt you can add 2.5 lbs weight increments instead of the typical 5 lbs with barbell exercises. Small 2.5 lbs weight increments add up and eventually you will be doing weighted dips with 100 lbs suspended from your waist.

arnold-schwarzenegger-weighted-dips

Lockout Bench Press (Pin Press)

The lockout bench press or pin press is perhaps the best exercise for building huge triceps and will improve overall bench press strength. This exercise also takes advantage of the bench press as a triceps builder. Think of this exercise as a chest shrug. It is a very short range of motion that allows you to use a phenomenal amount of weight. In fact, you should be able to add 5 lbs to this exercise every time you perform it – similar to the barbell shrug.

Sunday – Chest, Shoulders, & Triceps

  • Bench Press
    • 225 lbs x 1 rep
    • 235 lbs x 1 rep
    • 250 lbs x 1 rep
  • Incline Bench Press (170 lbs, 35°), 3 sets x 7 reps
  • Standing Shoulder Press (115 lbs), 3 sets x 12 reps
  • Front Lateral Raises (15 lbs)*, 3 sets x 12 reps
  • Side Lateral Raises (20 lbs)*, 3 sets x 12 reps

Comments:

* I did front lateral raises using a light weight because my right shoulder is still sore from when I hurt it several months ago. It also gives me a chance to focus on using perfect technique and resting minimally between sets. Nevertheless I still got a good burn and pump in the shoulders as a result.

Friday – Chest, Shoulders, Triceps, & Calves

  • Bench Press
    • 225 lbs x 1 rep
    • 235 lbs x 1 rep
    • 245 lbs x 1 rep
  • Incline Bench Press (170 lbs, 35°), 3 sets x 7 reps
  • Standing Shoulder Press (110 lbs), 3 sets x 12 reps
  • Dumbbell Triceps Extension (30 lbs), 3 sets x 12 reps
  • One Legged Standing Calf Raises (45 lbs)*, 2 sets x 50 reps

Comments:

* In order to do three sets the next workout I will have to drop the weight down to perhaps 35 lbs. I could barely get 50 reps on my second set as my calves felt like they were on fire.

Sunday – Chest, Shoulders, & Triceps

  • Bench Press* (215 lbs)
    • 3 set x 7 reps
  • Incline Bench Press (165 lbs, 35°), 3 sets x 7 reps
  • Standing Shoulder Press (135 lbs), 2 sets x 12 reps
  • Dumbbell Triceps Extension (30 lbs), 2 sets x 12 reps

Comments:

* I am still not able to use complete full range on the bench press since my shoulder injury. As a result of the shorter range of motion I have been using slightly heavier weights then I would be able to use otherwise.

Sunday – Chest, Shoulders, & Triceps

  • Bench Press (205 lbs), 3 sets x 7 reps
  • Incline Bench Press (160 lbs, 35°), 3 sets x 7 reps
  • Standing Shoulder Press (120 lbs), 2 sets x 12 reps
  • Dumbbell Triceps Extension (30 lbs), 2 sets x 12 reps

Comments:

I feel very frustrated with myself as my right shoulder is still sore from an injury I sustained while doing push presses over three months ago. I am certain once this injury heals I will be able to dramatically increase the weight I am lifting in each movement within a short period of time. However, at the age of 37 my body doesn’t recover as fast as it used to and more patience is required on my part.

Monday – Chest, Shoulders, & Triceps

  • Bench Press (195 lbs), 3 sets x 7 reps
  • Incline Bench Press* (160 lbs, 35°), 3 sets x 7 reps
  • Standing Shoulder Press** (145 lbs), 3 sets x 7 reps

Comments:

* Most of the reps I performed were short of reaching my chest by about 2 inches. My right shoulder is still sore from three months ago when I hit it with a barbell while doing push presses. It has been a long slow road to recovery.

** I had to drop the weight I use in the standing shoulder press since I started doing full range bench presses again. Now that I added incline presses back into my routine the fatigue in my shoulders is even that much greater. I am not concerned as I am sure once my body adapts I will slowly increase the weight again. I just thought I should make a not of this phenomena in my training journal for reference in the future.