by Mike Guardiola



Triceps are all too often treated like the red headed step child with the focus being place on those beautiful blossoming biceps. I’m guilty of this as well.  Here are a fews ways I’ve found to bulk up that horseshoe shaped step child.  I’m assuming the readers here have a sound understanding of common exercises.

Contraction Rep Dips – Perform a common dip using a flat bench. On the up movement only come up 3/4 of the way.  You will feel a contraction in the triceps at the 3/4 mark.  Do 3 sets of 15 using your usual weight resistance.

Pull over Skulls – Perform a common pullover with your arms bent at a 45 degree angle.  On the up movement extend your arms doing a triceps extension. Repeat this motion in a fluid and controlled manner for 3 sets of 12 with about 30% less of your usual triceps extension workout weight. You should feel a wonderful burn and you will definitely see the pump.

*Be careful not to bash you head on the downward movement.

Tricep curls – This is a modified version of tricep kickbacks. Take your usual workout weighted dumbells used for kickbacks, Take a bent over row position and then lean forward at a 30 to 45 degree angle.  This forces your Triceps to stay in resistance mode, similar to Preacher Curls for the biceps, while performing kickbacks.  Do 3 sets of 10-12.  Your triceps will feel like your biceps.  This one really plays tricks on the muscles.

Guess what, you are done with the Tri’s!

Your rest periods should be kept between 30-45 Secs. And do like the Austrian Oak and keep flexing the Tri’s between sets so as not to let them fully rest until you are done.

Have a good workout!