Reps and Strength Training for Triceps
The three parts of the tricep are made-up of different muscle fibers. Because of this, each part of the
muscle will respond differently to high-rep and low-rep training. For example, low-rep exercises are
great for the outer part of your triceps, while the high-rep workouts are much better for the middle
part. On Daily Spot, we compile our tricep workouts in a way that optimizes the training for each part
of the muscle. In the Daily Spot workouts, you will a combination of low-rep exercises (close-grip bench
press) mixed with high-rep (cable-rope pulldown).
How to Build a Great Tricep Workout
When you begin to compile your own personal workouts, we recommend that you first compile a list with
three sections: exercises for the lateral tricep, exercises for the medial tricep, general tricep
exercises. Make sure you have at least 3-5 workouts in each section before you begin creating your plan.
Once you have the three sections filled in, pick 1 workout from each section and complete 4 sets. The
reps should vary based on the muscle you’re targeting (heavy and low rep for the lateral tricep), etc…
Or, you can skip the whole list process and follow Grant’s Body Series: Arms program on Daily Spot!