THE BEST DUMBBELLONLY TRICEPS WORKOUT

The triceps is made up of three parts, hence the “tri”—apologies if this insults your intelligence. The inner side of the muscle that runs down your arm closest to your body is known as the long head, and the lateral and medial heads appear on the outer portion of the arm. These are the parts of the muscle that are most visible when you’re wearing a T-shirt and the two you’ll want to focus on for next summer with this workout.

HOW IT WORKS

Our program targets the lateral and medial heads with exercises you’re probably unfamiliar with. This is all the better to encourage growth. The Tate press can also improve your lockout on bench presses, while the underhand kickback provides some extra grip and forearm training.

DIRECTIONS

Perform the exercise pairs (marked “A ” and “B”) as supersets. So you’ll do a set of A and then a set of B before resting. Repeat for all the prescribed sets. Exercise 3 is done with conventional straight sets.  

1A NEUTRAL-GRIP PRESS

SETS: 4 REPS; 8-12 REST: 0 SEC.

Hold a dumbbell in each hand and lie back on a bench (if available) or a low box or other surface that raises your body slightly above the floor. Hold the dumbbells at shoulder level with palms facing each other. Press them over your chest.  

1B LYING TRICEPS EXTENSION

SETS: 4 REPS: 8–12 REST: 120 SEC.

From the end position of your last rep of the neutral-grip press, allow your arms to drift back until the weights are over your face. Keeping your upper arms at that angle, bend your elbows and lower the weights behind your head. Extend your elbows, keeping the same angle with your upper arms.  

2A TATE PRESS

SETS: 4 REPS: 8–12 REST: 0 SEC.

Lie back on a bench or surface with dumbbells in each hand, arms extended over your chest and palms facing your feet. Point your elbows outward and bend them to lower the weights almost to your chest, so they make L shapes. Extend your elbows.  

2B UNDERHAND KICKBACK

SETS: 4 REPS: 8–12 REST: 120 SEC.

Stand holding a dumbbell in each hand and bend your hips back, lowering your torso until it’s almost parallel to the floor. Turn your palms to face in front of you and, keeping your upper arms against your sides, extend your elbows until your arms are parallel to your torso.  

3 ONE-ARM OVERHEAD EXTENSION

SETS: 4 REPS: 8–12 (EACH SIDE) REST: 120 SEC.

Hold one dumbbell and raise your arm behind your head with your elbow bent. Extend your elbow to point your arm straight overhead.