TRICEPS

The triceps are a muscle group comprised of 3 different muscles, the long head, lateral head and the medial head.  If you want to build your arm size then don't make the mistake a lot of people do, which is focus on the biceps only; the triceps are the biggest muscles in your arm and are used in conjunction with other muscle groups in many upper body exercises. If you want to lift heavier weight as well in all areas of your upper body workout, triceps are key.

Remember to try to keep your elbows in (close to your body) as much as you can.  Keeping the elbows in helps to reduce recruiting from other muscle groups like your shoulders during your lift, isolation of the triceps and form is key to developing a well rounded muscle.

Dips/Weighted Dips

You can do Tricep Dips multiple ways, more than likely you will find a machine that will have two horizontal handles or bars jutting out, or you can do them off of a bench or chair, or even just on the ground.  However finding a machine with these horizontal bars will benefit you better as you get a larger range of motion and it is easier to focus on isolating the triceps. To do a weighted dip you can use a belt like the one shown below and clip the chain of the belt around a your desired extra weight.


 To do dips simply position the bars--if they are adjustable in width--to come to about your shoulder width. Then kick your elbows back and dip your body down to where your arms are at a 90 degree angle, then come back up.  You can dip down further but I wouldn't recommend it as it then engages your chest and shoulders more than your triceps. 

Figure 1© Jordan Kinney

Figure 2 © Jordan Kinney

• 4 sets
• 10-12 reps
• 40 sec rest

Rope Pull Downs

These are done on a cable machine.  Grip each end of the rope and like the dips, starting position will be at a 90 degree angle.  Focus on pivoting only from your elbows, try not to lean to much forward as it will engage the chest.  Fully extend your arms and really squeeze the triceps at the bottom, then come back up to the starting position.

Figure 3 © Jordan Kinney

Figure 4 © Jordan Kinney

Light weight

• 4 sets
• 12-15 reps
• 40 sec rest

Medium Weight

• 4 sets
• 10-12 reps
• 40 sec rest

Close-grip Bench Press

Position your hands on the inner part of the bar and proceed to do a press.  Pretty much like the bench press, the close-grip bench press forces you to engage mostly your triceps with the narrow placement of your hands.  Remember to keep your elbows in close to your body.

Figure 5 © Jordan Kinney

Figure 6 © Jordan Kinney

Light weight

• 3 sets
• 12-15 reps
• 30 sec rest

Medium Weight

• 3 sets
• 8-10 reps
• 30 sec rest

French Curls AKA Skull Crushers!

These can be done with either a bar or free weights.  Lie down on a bench and hold your arms extended over your chest, then bring your hands down to a 90 degree angle (if using a bar your hands should be positioned above your forehead, if using free weights your hands will come down on each side of your head with a hammer or neutral grip).  Keeping your elbows in during this exercise works the triceps fantastically. If you're having trouble keeping form don't be afraid to lower the weight--form is more important than how much you lift.

Figure 7 © Jordan Kinney

Figure 8 © Jordan Kinney

Light/Medium Weight

• 3 sets
• 10 reps
• 30 sec rest

Over-head Triceps Extension

These are very simple, grab your desired weight and hold it over your head with your hands cupping the end of the dumbbell.  Focus on keeping the elbows in and pivoting at the elbow joint to a 90 degree angle  then bring the weight back up,  you don't have to fully extend your arm on these.

Figure 9 © Jordan Kinney

Figure 10 © Jordan Kinney

Medium Weight

• 3 sets
• 10-12 reps
• 40 sec rest

Heavy Weight

• 3 sets
• 5-8 reps
• 40 sec rest

Resources
Workout of the Week. What Is The Most Effective Mass Building Tricep Workout? Bodybuilding.com 31 Jan 2006. Web. 22 March 2014.
Alex Stuart, Top 5 Exercises For Increasing Tricep Mass. MuscleandStrength.com, N.D. Web. 18 March 2014.
Marc Perry, Best Tricep Exercise To Build Muscle Mass. Builtlean.com, 23 Oct 2013. Web. 19 March 2014.

All images provided and owned by Jordan Kinney