WHAT ARE THE BEST TRICEP EXERCISES | 4 Exercises you NEED
I’m going to teach you the 4 best exercises for MORE DEFINED & BIGGER Triceps. We’ll cover how many times per week to do them with how many sets & reps you should do them for.
Your triceps are made up of 3 heads (pictured below). The majority of the time your lateral & medial head gets a ton of work so the long head is the one you want to focus on. This is why the majority of the exercises I’ve selected here will target the long head of your tricep.
Now that you have a clear picture of the heads of the triceps let’s dive into how we will train them for the best results possible.
EXERCISE #1 - Cross Body cable Tricep Extensions
I got this from N1 Education.
Cross Body Cable Tricep Extensions
Set the cable height overhead
take a couple of steps back
keep elbows away from the body & not tucked in close
Extend your arm.
Frequency: Once per week.
Sets & Reps: 3 sets of 6-12 reps
Rest: 2-3 minutes between each set.
EXERCISE #2 - PC single-arm SUperset
I got this on from Paul Carters IG & I’ve been loving it. I’ve also programmed it in for some of my clients. It hits the long of the tricep in the short & then lengthened position.
PC SA Superset
Cable overhead with no attachment
Do crossbody tricep extensions until almost failure, stop 1-2 reps shy of failure
then do overhead tricep extensions to failure
then rest if you need to & match the reps on your other arm
Frequency: Once per week.
Sets & Reps: 1 set to almost failure on part 1 then all the way to failure on part 2
Rest: 2-3 minutes between each arm if needed.
EXERCISE #3 - PJR Pullover
PJR PULLOVER
Set up like you’re going to do DB pullovers
hips below the height of the bench
arms behind your head
but now only focus on extending at the elbow rather than bringing the DB over your face to your chest
Frequency: Once per week.
Sets & Reps: 3 sets of 6-12 reps
Rest: 2-3 minutes between each set.
EXERCISE #4 - Double Rope Tricep Extensions
Why double ropes? Because of range of motion & the position of your shoulder. With only one rope you’ll be more likely to 1 have less ROM & 2 internally rotating at the shoulder. This is because your elbows are super tucked & close to your body. Is 1 rope BAD for triceps? Absolutely not. This is just slightly more optimal for your long head.
Double rope tricep extensions
Set cable overhead & attach 2 ropes to the cables
don’t use 2 if your gym is busy & doesn’t have a ton of them
Take a step back and don’t keep your elbows super tucked in
What’s Next Week?
I hope this helps you! If you need help please feel free to DM me on Instagram @tedshredss or email me: tedgormanpt@gmail.com. I’d love to give you free tips/advice or help clear up anything we talked about today.
Next week’s article/video is up for debate, go vote on my Instagram story if you want a say in what comes next week.
Thank you for reading or watching!
I hope this has helped you and if it has…
Please let me know via email! tedgormanpt@gmail.com
Also, if you have any questions about what we talked about today…
Email me, I’d love to answer your questions and give you some advice 🤝
MY LINKS 👇
🤝 Work with me: 1-on-1 online training & nutrition coaching 👉 https://tedshredsfitness.com/workwithted
🥼Transparent Labs - save 10% with code TED 👉 https://athlete.transparentlabs.com/tedshredss
📚 Two 100% FREE guides (1 free training program & 1 free nutrition guide) 👉 https://tedshredsfitness.com/free-guides
📧 Email me your questions or if you want tips/advice 👉 tedgormanpt@gmail.com
📸 DM me on Instagram 👉 @tedshredss https://www.instagram.com/tedshredss/
—————————————-———
Talk soon,
-Ted :)
