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Tricep Workouts



Your triceps are comprised of three different muscles: lateral head, medial head, and long head. The ‘tri’ in tricep comes from the fact that there are these three muscles. In order to create an effective tricep workout, you’ll want to make use of exercises that target each of these three muscles. While most tricep workouts will exercise each tricep muscle in some capacity, it’s better practice to combine different exercises that target specific muscle areas.

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!


Tricep Workouts For Men

The Pareto principle is a principle that says that 80% of output may come from only 20% of investment. For example, if you grow your own tomato plant, it’s possible that only 20% of the seeds are responsible for 80% of the tomatoes that are grown. How does this economic principle apply to tricep workouts for men? Well, 80% of the gains you make from triceps will come from just 20% of all of the different exercises. This is the exact reason that you’ll see the same types of workouts come-up again and again and again. A few of these workouts are: close-grip bench press, dips, cable-bar (or rope, or v-bar) pull-downs and barbell overhead extensions. The combination of these exercises targets the areas of the triceps responsible for both strength and definition, making them essential exercises to include in all tricep workouts for men.


Tricep Workouts For Women

The dreaded, droopy under-arm region. That’s what we’re targeting with tricep workouts for women. Introducing some light weights to your tricep workout will be great for toning up the back-side of your arms. You will be proud to wear that sleeveless shirt in the summer. A huge benefit of tricep workouts is that they are one of the first muscle groups that shows development. You will gain strength and just as quickly begin noticing some improvement in your arms. On Daily Spot, we use a mix of high-rep, low-weight tricep workouts (kickbacks, extensions, etc…) mixed with some bodyweight exercises. Sarah’s program, Daily Sweat, generally incorporates 1-2 tricep workouts in each of her 30-minute circuits.


Tricep Workouts at Home

You don’t have equipment, but you still need to find a way to compile balanced tricep workouts at home. It may seem impossible to replace all of the tricep workouts you do at the gym: cable pull-downs, close-grip bench-press, weighted dips, and the other usual suspects. However, it’s key to still find a way to hit all three parts of the tricep during your workout. Given that you won’t have all of the weight to make the exercises more difficult, we’ll have to rely on bodyweight modifications that will achieve the same effect without any of the equipment.