Tricep Workouts

The 6 Best Tricep Workouts for Increased Size!

Looking for Bigger Triceps? These are the 6 best tricep exercises to build size.

targeting triceps for workoutWe recommend selecting 3 of these for 1 week, and taking the other 3 for the next week. Alternating your tricep workouts each week is the best way to ensure you are always making them sore and always making them grow. If you find that after a few weeks with these tricep wourkouts your triceps are no longer getting sore, then change up the reps and the weight. For example, the first week you feel like shocking them back into getting sore (tearing the muscle enough so that you know they are going to grow) switch to only doing 8 reps with with an additional 10 pounds per hand for individual hand exercises (i.e. overhead dumbbell extenstions), or an additional 20 pounds for tricep workouts that use both hands (i.e. skull crushers/lying tricep extensions). This should shock the triceps back into serious growth. The following week pick a weight that you can do 14 reps with and try to do 3 to 4 sets of 12-14 reps. Then go back to 12-10-8 (see below). Remember: Always eat 30-50 grams of protein within half an hour of finishing your workout! (Protein Powder of the Year -5 years in a row)

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1. Skull Crushers (aka lying tricep extenstions)

  • Select a weight that you can do no more than 12 reps with (likely in the 40 to 80 pound range)
  • Do 12 reps for your first set, 10 for the second and 8 for the third

Lying Tricep Extension How To Video

2. Tricep Pushdown (using cable machine)

  • Knees slightly bent, shoulders back, elbos in front of hips, extend your arms from 90 degrees to straight
  • Do 12 reps for your first set, 10 then 8 (really we try to do as many as possible on the final set)
  • Alternate between different bar types (easy curl, stright bar, v-bar, rope)
  • when selecting 3 tricep workouts for a day, try to pick three that use different and positions such as easy-curl skull crushers, straight bar tricep pushdowns and dips

Tricep Pushdown How To Video

3. Dips or Weighted Dips

  • As always, start with 12-10-8 (reps) on the first day doing the exercise (then you can change things ups according to the info at the start of this post)

Tricep Dips How To Video

4. Overhead Cable Tricep Extentions

Overhead Cable Tricep Extension How To Video

5. Overhead Tricep Extensions with Dumbbell

Overhead Tricep Extensions How To Video

6. Tricep Kickbacks

Tricep Kickbacks How To Video

Tricep Pump Workouts

effect of a tricep pump workout

If your looking for the maximum tricep pump, we recommend the following exercise:

  • Cable push downs in slow motion
    • Push the weight down at a medium pace over a 3 second count
    • Squeeze and flex your triceps at the bottom and hold for 4 seconds
    • Bring your arms back to 90 degrees very slowly, over 5 seconds

For this Tricep workout you want to feel the burn as much as possible. Focus on using every bit of energy in the muscle so that by your last rep you can’t even keep the weight down. Do higher reps (12 to 14) for 4 sets, with lower weight and make sure to perform the workout painfully slowly – try to keep your triceps squeezed and flexed the whole time, especially at the bottom when your arms are fully extended.

Check back for new info on the best tricep workouts. We are going to add sections for maximizing strength and endurance. We’ll also let you know the best supplement routine to follow when building triceps and biceps.

Bicep Workouts | Exercises for Bigger Biceps FAST

The 6 Best Bicep Workouts for Increased Bicep Size!

Bicep Targeted workout with emphasis on center of bicepBicep workouts are the most rewarding part of going to the gym.  Seeing those highly coveted muscles bulge does wonders for your ego and tight-ness of that new shirt.  Though some have suggested that a back routine does enough to stimulate these muscles, a truly BIG biceps require incorporating a bicep-targeted workout into your gym schedule. We’ll show you two great bicep workouts that will have your arms pumped and growing immediately.

Week A
Barbell Curls –  3 Sets of 12 Repetitions (with 1 light warm up set of 12 Repetitions to begin)
Preacher Curls – 3 Sets of 12 Repetitions
Standing Cable Curls – 2 Sets of 15 Repetitions, and 1 Set of 20 Repetitions

Week B
Standing Reverse Barbell Curls – 4 Sets of 6 Repetitions (with 1 light warm-up Set of 12 Repetitions to begin)
Seated Dumbbell Curls – 4 Sets of 6 Repetitions
Pull-down Bicep Curls – 3 Sets of 8 Repetitions, and 1 Set 20 Repetitions

These bicep workouts should be done once a week on top of your regular training and alternated each week. For example, I would do Week A’s bicep workout this week, Week B’s next week, Week A’s the week after that, ect. If you don’t know how to do any of the bicep exercises just click on their names above, you will be directed to explanatory video of the exercise.

To keep your biceps growing make sure that you are doing a complete exercise routine and eating a large amount of protein. We typically try to eat 30 – 50 grams of protein within half an hour of completing our workouts. (Protein Powder of the Year -5 years in a row)

Bicep Pump

bicep pump - effects of workout focusing on increasing bicep pump

Want the biggest bicep pump possible from your workout? This is usually the strategy if you are planning on going out the night of your workout. Getting the biggest bicep pump possible is easy – stick to these tips:



  • Start with standing barbell curls and at the top of your rep (when the barbell is closest to your chest) Squeeze and flex your biceps as hard as you can for a full 3 seconds
    • The negative (the action of lowering the weight) is absolutely key for pump – lower the weight very slowly, take 5 seconds (note: towards the end of your bicep set you might have to jerk the weight to get it back up – although normally that is considered bad form, that is OK when your goal is high quality negatives)
  • Move on to single arm, seated dumbbell curls – same goes for this bicep workout – you want to squeeze and flex at the top for three seconds and lower for about 5 seconds (do not focus to much on the timing or form of raining the weight – especially in reps toward the end of you set when you are getting very tired. You want to squeeze every last bit of energy out of the bicep – jerking the weight up quickly, squeezing (HARD) and lowering very slowly is the best way to do this
    • Sit with your legs open, and the lower part of the back of your tricep against the inside of your knee
  • If you are doing these bicep workouts properly, then by your last rep of each set, you will not be able to hold the weight at 90 degrees – no matter how much force you use it will just fall slowly
  • Aim for around 12 reps – with 3 to 4 sets of barbell curls and 3 to 4 sets of seated dumbbell curls (per arm)
  • If you did these bicep workouts properly, your biceps should be incredibly tired and you should have a hard time reaching your shoulders with your fingers

Workouts for Bicep Growth

The big secret to bigger biceps consists of just 2 things:

  1. Make sure to tear your biceps sufficiently every time you work them out
  2. Make sure to give them what they need to rebuild themselves (high quality protein or amino acids)

The second task is pretty easy, do your best to eat 40 to 50 grams of high quality protein (whey protein isolate blend) within half an hour of finishing your workout.

The first task is a little more challenging. In order to make your bicep workouts effective enough to tear your biceps, you will need to change up your workouts regularly. Our favorite way to do this is to start by getting into a routine of doing 12 reps for 3 to 4 sets. On your first week you will definitely be sore the next day (sometimes 2 days later) – Your second week should be pretty similar, but by your 3rd week you probably won’t get nearly as sore. For your fourth week you need to change it up. The best way to shock your muscles back into tearing is increase the weight dramatically. For this 4th week workout (or whenever you want to sock your muscles with a big change to your bicep workouts) increase the weight by 20%. If you don’t feel like getting out the calculator, start by increasing the weight by 10 15 lbs per hand for individual arm workouts (i.e. dumbbell curls) or 20 – 30 lbs for 2 arm workouts (i.e. barbell curls, preacher curls, cable curls). Do as many reps as you can for 3 or 4 sets with this new weight. For your first set aim for 10 reps, but be satisfied with 8 or more. By your last set you should only be able to do 4 to 6 reps.

Check back this week for more bicep workouts and a great schedule for you to sustain maximum bicep growth over the next 3 months.