THE BEST FULL-GYM TRICEPS WORKOUT

Because the triceps are bigger muscles than the biceps, they can take more of a pounding and respond well to both heav y weight and high reps. Tack on this routine to the end of an upper-body workout to dev elop triceps size and strength.

HOW IT WORKS 

The close-grip bench press is one of the all-time great triceps builders because it lets you load heavy weights that recruit all available muscle fibers. A fterward, you’ll lighten up on the remaining exercises and go for a big pump, getting as many reps as you can per set and limiting your rest periods. Triceps extensions done on a decline put a stretch on your
tri’s that forces them to work harder than the conventional version, and band pushdowns allow you to pump out reps fast without perfect form or elbow strain.

DIRECTIONS 

Perform the exercises as straight sets at the end of an upperbody workout once per week. 

1 CLOSE-GRIP BENCH PRESS

SETS: 4 REPS: 8, 8, 8, AS MANY AS POSSIBLE REST: 60 SEC.

Grasp the bar with your index fingers on the inside edge of the knurling (the rough part of the bar). Arch your back so there’s space between your lower back and the bench. Pull the bar off the rack and lower it to your sternum, tucking your elbows about 45 degrees to your sides. When the bar touches your body, drive your feet hard into the floor and press the bar back up. On your last set, use half the weight and perform as many reps as possible.

2 DECLINE TRICEPS EXTENSION

SETS: 4 REPS: AS MANY AS POSSIBLE REST: 15 SEC.

Set an adjustable bench to a slight decline (around 30 degrees) and lie on it with a dumbbell in each hand. Hold the weights over your chest, palms facing each other. Bend your elbows and lower the weights to the sides of your head. Choose a weight you can do 12 reps with on the first set, and use it for every set.  

3 BAND PUSHDOWN

SETS: AS MANY AS NEEDED REPS: 100 TOTAL REST: AS NEEDED

Attach an elastic exercise band to a sturdy overhead object and grasp each side of the loop. Keeping your elbows tight against your sides, extend your arms downward. You can perform a pushdown on a cable machine instead if you prefer.