Is your triceps exercise program not working? Haven’t you selected the exercises for your program yet? We spoke to Roger Lockridge, author of popular workout programs on bodybuilding.com, and he put together a program of triceps exercises. These exercises will simultaneously allow you to increase your arm strength and volume.
Reverse Grip Bench Press
There is nothing better for the development of triceps than the bench press. But if you perform it with a reverse grip, then the focus will completely shift from the pectoral muscles to the triceps.
Do not try to chase the weights for this exercise. The risk of injury with a large weight is high, and the result is not compared to a low weight.
Do 5 sets of 12, 10, 8, 6, 4 reps.
French press with dumbbells on an incline bench
Change the incline of the bench while doing the French press and you will see a tremendous difference. With a negative tilt, the entire focus shifts to the triceps, and the load on the shoulders is reduced.
Do 4 sets of 12, 10, 8 6 reps.
The advantage of dumbbells over barbells is that you can focus on one of the arms if one of them falls behind. With dumbbells, you can complicate the exercise, for example, by alternating lifts: you do 5 reps on one arm, leave it in a bent position, and do 5 reps on the other.
Extension of arms on the upper block on the knees
Extension of the arms on the upper block allows you to maximize concentration on the triceps. And if you still kneel down, then you completely prevent the possibility of “cheating” body movements.
Do 3 sets of 15 reps each.
Use this complex in your training program. You can replace them with the exercises you are using now or add them on an extra day.