My Top 6 Triceps Exercises

Triceps & Strength

Many people fail to notice that no matter how big of biceps you have, your strength will dwindle if you have weak triceps muscles. Everyone usually focuses on making a stronger bicep & bigger biceps but when it comes to triceps, it goes to the waist-side. It’s true, that if your triceps are strong & defined, then your overall arm strength will increase as well, not to say to ignore bicep workouts, but it’s to say that focusing only on building a bicep muscle is not going to make your bench press that much higher than it is now & your pull up game will fall short due to weaker triceps as well. Now with all things considered both of the mentioned exercises have other body parts that need strengthening to make the world go round, but for now, I want to focus on the triceps & help speed ya up to par with this body part, so you can be well-rounded and strong. Below are a list of 5 triceps exercises you should implement in your workouts for mass and strength & don’t be afraid to use different variations/ equipment — “The world is your oyster”

  1. Weighted Bench dips / Weighted Dips (if you can’t do weighted just yet, try just body weight)
  2. DB Triceps kickback (sometimes people’s form sucks because they use more shoulder, really focus in on the triceps) or use another form of equipment that won’t hinder your triceps from being used
  3. Skullcrushers 
  4. DB overhead triceps extension/ single arm overhead triceps extension
  5. Barbell close grip bench press
  6. Diamond Pushups 

Hopefully with this tid bit of exercises, it can get you started on building some bigger, stronger muscles! 

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Monday’s workout went a little like this..

so nothing too new today, but decided to amp it up with the amount of sets this week like I had in the beginning of this powerlifting journey. I guess I decided it was time and after having seeing results from doing so, I want to see more. 

Warm Up:

  • One arm DB bentover row: 4 x 25, 10 lbs each arm
  • Triceps extension machine: 4 x 25, 30 lbs
  • Cable lat pulldown: 4 x 25, 30 lbs

Workout:

  • Barbell bench press: 6 x 6-8, 90S lbs 

Supersets:

  • Barbell bench press (wide grip): 6 x 6-8, 95 lbs
  • EZ bar bentover rows: 6 x 6-8, 60 lbs

Supersets:

  • Barbell bench press (narrow grip) 6 x 6-8, 85 lbs
  • DB alternating hammer curls: 6 x 6-8, 60 lbs

Tri-sets:

  • One arm cable triceps push down: 6 x 6-8 each arm, 30 lbs
  • DB upright row: 6 x 6-8, 40 & 50 lbs
  • EZ bar military press: 6 x 6-8, 50 lbs

Tri-set:

  • bench dips: 6 x 6-8
  • DB triceps kickback: 6 x 6-8 each arm, 20 lbs
  • DB Arnold press: 6 x 6-8, 40 lbs

The preacher curl

The preacher curl, an exercise I don’t do often but one that I should do because it is a great bicep exercise workout, especially if you are really looking to isolate the muscle. My gym offers a space to do the curl like in the video above ( I assume most gyms do) but if not, there are ways to get it done with a little bit of creativity. I tend to biceps on my upper body day as an accessory workout with my bench press & used as a form of supersets (which this exercise would be good for). Typically when doing the preacher curl you want to be sure to be slow and contracted. Watch the above video for a demonstration. 

How to (step by step)

  1. You will need an EZ bar — Like the above bar in the video. You will have your hand placement on the close inner bar handle (best to have someone hand it to you, but if not, use the front bar rest attached to the preacher bench) Palms forward and slightly tilted inwards
  2. chest against the preacher bench, and arms pressed against the preacher bench– hold the EZ curl bar at shoulder length. 
  3. While breathing in, slowly lower the bar until biceps are fully stretched 
  4. While exhaling, use your biceps to curl the weight until biceps are fully contracted. 

The preacher curl is what helps to build the ‘peak’ in your biceps, it works the shorter head of the bicep muscle. Again a great exercise if executed properly and with slow contracted movements; making sure to squeeze on your way up & fully stretch on the way down & pay attention to make sure you are breathing. 

Rope Climbing (Exercise How To/CrossFit)

 

https://www.youtube.com/watch?v=AD0uO7JGdZU

I will be honest when I say not a whole lot of you will probably find time in doing this workout, or don’t go to a gym that offers a rope for this type of training BUT if you ever do get the chance to give it a go at a local CrossFit box or make something at home like this, I highly recommend it because it works multiple muscles and it is a lot harder than what these athletes make it out to be (if you are doing it properly). I realize there may be 100 different ways to climb a rope, but there is a technique that CrossFit athletes have to follow if they want to get it done faster and do it the right way with minimum injury. We were all kids once upon a time and that meant possible tree climbing and doing things without even thinking about how we are doing them, but as we got older and more cautious, we might not always take those same risk and that goes with rope climbing because even though the concept of climbing a rope doesn’t seem hard at all when you think about it, it is dangerous because if you let go – you could fall on hard ground and mess yourself up, you could slide down the rope and get rope burns.. I mean the possibilities are endless BUT it shouldn’t keep you from experiencing this fun activity! 

 

The above video I posted, is an older video but shares how rope climbing should be done, so those of you who need visuals, I have that there (keep in mind there are so many trainers found on YouTube, that most of them know what they are talking about if you need more tutorials) & for those of you who do better reading instructions, I will have them down below with much more information! 

 

How does one rope climb?

 
  1. Grab the rope with both hands above your head, pull down on rope as you take a small jump
  2. wrap the rope around ONE LEG while using your feet to pinch the rope. Reach up as high as possible with your arms while gripping the rope tightly
  3. Release the rope from your feet as you pull yourself up with your arms, bringing your knees towards your chest
  4. Then re-secure your feet on the rope, standing up to take another high hold on the rope, then continuing until you reach the top
  5. if you want to lower yourself – loosen the grip on the rope with your feet as you slide down using a hand over motion. 

So.. what muscles will strengthen because of it?

  • Lats
  • biceps 
  • triceps
  • delts
  • chest
  • abs
  • obliques
  • also if you are using mainly your legs , then you will use the majority of your leg muscles as well
  • forearms
  • grip strength

Beginner’s exercise?

Not necessarily because it is a more intermediate to advanced training but BEGINNERS SHOULD DO IT because practice makes better and it challenges you! nothing should stop you from doing something no matter what your fitness level is, because we ALL have to start somewhere & we all were beginners at ONE POINT! keep it safe and you will do fine!

 

Fitness WonderWoman,

Shay-lon xo

 

If you love CrossFit and want to share this post among your friends and family, please do! 

Hammer Curls (YouTube Video)

 

https://www.youtube.com/watch?v=mchrqRIxBNI

Alternating Hammer curls, moderate intensity

3 sets of 10 & 25 lb DBs 🙂

Phase Two: Week Three. Day 15| Six Weeks to Shreds

Warm up:

 
  • 2-3 minute step up with knee raise

Workout:

  • Barbell bench press (medium): 4 x 2-5. 95 lb and 100 lb (1 minute step up between sets)
  • Incline DB press: 3 x 2-5. 70 lb. (1 minute DB clean – 20 lb between each set)
  • Decline smith press: 3 x 2-5. 105 lb (1 minute running in place between each set)
  • Dips: 4 x 6-8. (1 minute kettlebell swings – 8kg between each set)
  • Barbell bench press (close grip): 4 x 2-5. 65 lb. (1 minute smith power clean- 75 lb between each set)
  • Cable crunch: 3 x 5-6. 120 lb. (1 minute quick step ups between each set)
  • Smith machine hip thrust: 3 x 5-6. 205 lb (1 minute bench step up between each set)

I want to also mention I hit some PR’s today. I am officially in the 100s club for my bench press, I increased on my DB incline press by 30 lb and I increased on my hip thrust by like over 100 lb. Yes, lower reps, but built some great strength which was the focus today. 

 

I will have the video of my bench press PR tomorrow on the blog, but if you can’t wait until then, the video is up on YouTube and my instagram. 

YouTube: https://www.youtube.com/watch?v=mKgSIFBjBpc and Instagram: https://www.instagram.com/shaylon_fitnesswonderwoman/?hl=en and I will also post more about the bench press tomorrow in a post, Thanks for stopping by.

 

Fitness WonderWoman,

Shay-lon xo

Phase Two: Six week to shreds. Week One, Day Two

Warm up:

 
  • 2-3 minutes, step up with knee raise

Workout:

  • Barbell shoulder press: 4 x 9-11. 45 lb. 1 minute bench step up between each set
  • Standing alternating DB press: 3 x 9-11. 50 lb. 1 minute kettlebell swings (8 kg) between each set
  • Smith machine one arm upright row: 3 x 9-11. 45 lb. 1 minute sprints between each set
  • Barbell squat: 3 x 9-11. 95 lb. 1 minute battling ropes between each set
  • Barbell deadlift: 3 x 9-11. 135 lb. 1 minute med ball slam (10 lb) between each set
  • Walking lunge: 3 x 9-11. 20 lb. 1 minute mountain climbers between each set
  • Standing calf raises: 3 x 9-11. 1 minute lateral bounding between each set
  • Seated calf raises: 3 x 9-11. 110 lb. 1 minute skipping in place between each set

Fitness Wonderwoman,

Shay-lon xo