Torture workout with tricep exercises that’ll get you big muscle gains!


Anyone who wants to grow big muscles but also maintain a lean physique with a low body fat, knows that he has to keep a strict workout and diet. Today’s main subject is about a muscle which people not necessarily neglect but a muscle which they don’t take too seriously as they should, the tricep muscle accompanied by the best triceps workout!

People believe that a pair of bulky biceps are the main reason for tight sleeves around their arms but they’re wrong! A big tricep muscle achieved with the help of some hardcore tricep exercises which create a great triceps workout with the best results and of course, a good diet and lots of rest will always fill up those sleeves better than a pumped bicep muscle

Now you’re wondering why did i dare to say such a thing when everywhere on the news you see juiced up freaks who use synthol, those pretend bodybuilders who only focus on big bicep muscles;

Well, here is my main argument for why you should focus more on these grueling and intense tricep exercises which create the perfect triceps workout:

Your tricep muscle consists of three parts (that’s why it’s called triceps) which can grow a whole lot bigger than your biceps:

best tricep workout

  • long head – goes down the back of the arm and it is the largest part of the tricep muscle
  • lateral head – this one can be seen on the outside of the arm and when it’s proper trained with the best tricep exercises, it resembles to a horseshoe
  • medial head – this one is under the other two in the midline

So, now that we know the parts which create the tricep muscle, it’s time to see what are the best tricep exercises that’ll stimulate your triceps into growing big bodybuilder like muscles!

Create your own triceps workout by using some of these awesome exercises for each part of the tricep muscle.

Your long head is the biggest from all the three parts so you should start with tricep exercises which focus more on just that (pick two):

  • EZ-bar skullcrushers 5 sets with 6-8 reps
  • Dumbbell tricep extensions 5 sets with 7-9 reps
  • Kneeling Cable Triceps Extensions 5 sets with 8-12 reps (but do them slowly, not too fast, feel the burn!)

Tricep exercises for the medial head (pick two):

  • Body-ups 5 sets with 12-16 reps
  • Close grip bench press 5 sets with 7-10 reps
  • Weighted tricep dips 5 sets with 7-10 reps

Tricep exercises for the lateral head (pick two):

  • Cable one arm tricep extension (under hand grip) 5 sets with 7-10 reps
  • Dumbbell kickbacks 4 sets with 8-12 reps
  • Dips if you didn’t already choose them for the medial head
  • Rope extensions 4 sets with 8-12 reps

Video example of a rather good triceps workout:

Now, you should torture your tricep muscle with your own triceps workout and remember two things:

  1. Each time you train your triceps, change the exercises.
  2. Use a false grip where you can (skullcrushers, bench press etc. ); It will put a lot more emphasis on the tricep muscle
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