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Cornish_Celt · #2 (**permalink**) 04-29-2010, 10:08 AM

Triceps Workout

Close Grip Bench Press
Start your triceps workout with a big basic compound movement that heavily works the triceps throughout the mid-range of the exercise. Lie down on the flat bench press and grab the bar with a grip no wider then the width of your torso, generally for most guys this will be with the index fingers on the smooth part of a standard Olympic barbell. Using too close of a hand spacing will only place excess strain on the wrists and limit the amount of weight that you can lift.
Do a couple progressively heavier warm up sets and then keep the same weight for 3 sets of 10 reps. Rest about 2 minutes in between each set.

Overhead Triceps Extensions
I like to do this exercise with an ez curl bar as it is more comfortable on the wrists. By doing tricep extensions overhead you’ll get a better stretch throughout the muscles and it will work more of the long head of the triceps. Make sure to use a full range of motion and use a little bit of a rebound out of the bottom position to help lift the weights back up. Working in this stretched position point where you rebound and change direction between lowering and lifting can help trigger hyperplasia or fibre splitting and thus improve overall muscle growth and size gains.
Do 2-3 progressively heavier warm up sets and then keep the same weight for 3 sets of 10 reps. Rest about 2 minutes in between each set.

Dumbbell Kick Backs
This is a good exercise to hit all three heads of the triceps with a good peak contraction and finish off your tricep workout with an incredible skin stretching muscle pump.
Brace yourself against a flat exercise bench. Grab a dumbbell in one hand. Place your other hand on the bench to support yourself.
Keep your upper arm along the side of your torso during the entire exercise. Moving just your forearm lift the dumbbell in an arc motion until your arm is straight. Hold this position for a second to maximize the peak contraction in the triceps. Slowly return the dumbbell to the starting position. Repeat.
Since your triceps are pumped and warmed up at this stage you can just jump to your working weight and do 3 sets of 10 reps for each arm. Rest only 1 minute in between each set, while you are training one arm the other will be getting a rest.

There you go....a complete arm workout that will blast your biceps and triceps through a true full range of motion and stimulate some new muscle growth.