Tricep Workout Routines for Men and Women
Effective tricep workout routines are essential when trying to gain muscle mass in that part of your body. The tricep is a large muscle located on the back of your upper arm. It makes up approximately 2/3 of the muscle mass in the arm, so it's important to keep it strong. There are specific exercises you can do that directly target the triceps, and there are other exercises that use this muscle indirectly. I combined both types of exercises in my tricep workout routines, which are for both men and women.
Each of the tricep workout routines listed below consist of four exercises. Complete each tricep workout as a circuit, which means once you complete the first exercise, immediately move on to the next exercise without any rest in between. Once you have completed the entire tricep workout routine, rest for one minute and then perform the same routine again. If you're experienced in strength training, you can do both tricep routines in the same workout, i.e. do two circuits of the first routine followed by two circuits of the second routine.
Tricep Workout Routine #1
- Overhead Tricep Extensions
- Chair Dips
- Front to Back Tricep Extensions
The first exercise in this tricep workout routine is the Overhead Tricep Extension. This movement is done by standing straight up, with a dumbbell in your right hand. Lift the weight over your head and straighten your arm. Slowly bend your arm, so the weight goes back toward your shoulder, then push the weight back up and straighten your arm. That's one repetition. If you're trying to gain muscle mass, shoot for 8 reps. If you're trying to gain lean muscle, go for 10-12 reps. Pick a weight that's appropriate for your training goals. Make sure to do this exercise with each arm.
The second exercise in this tricep workout routine is the Chair Dip. This tricep exercise is done by placing your hands on the seat of a chair, about shoulder width apart. Your body will be facing away from the chair and make sure your legs are straight out in front of you. Lower your body down until your butt is close to hitting the floor, then straighten your arms and push yourself back up in the starting position. Do as many as you can in 30 seconds. If you want more of a challenge, lift one leg off the ground while doing this tricep exercise.
The third exercise in this tricep workout routine is the pushup. This exercise is very common and I don't think I need to go into the basics on how to do them. This exercise mainly works your chest, but you also use your triceps to support your body. The majority of chest exercises also work your triceps.
The final exercise in this tricep workout routine is the Front to Back Tricep Extension. This tricep exercise is similar to overhead tricep extensions, however you extend the weight in front of and behind your head. Start in the same position as you would when doing an overhead tricep extension, but lower the weight in front of your head and then extend your arm back so it's straight. Next, lower the weight behind your head and then extend your arm back so it's straight. That's considered one repetition. Again, do around 8 reps if you're trying to gain muscle mass and 10-12 if you're trying to gain more lean muscle.
Tricep Workout Routine #2
- Tricep Kickbacks
- Laying Down Tricep Extensions
- Leaning Tricep Extensions
The first exercise in this tricep workout routine is the Tricep Kickback. Start by standing straight up with a weight in each hand. Slightly bend your knees and lean forward so your back is straight. Pull the weights up near your chest, then extend your arms backward until they are straight. That's considered one rep. Perform 8 reps if you're trying to gain muscle mass, or 10-12 if you're looking to gain lean muscle.
The second exercise in this tricep workout routine is the Laying Down Tricep Extension. Lay down on your back, with your knees bent and a dumbbell on each side of you. With a dumbbell in each hand, push the weight up so your arms are completely straight above you. Slowly lower the weight back toward your shoulders and then extend your arm so it's straight. That's considered one rep. Perform 8 reps if you're trying to gain muscle mass, or 10-12 if you're looking to gain lean muscle.
The third exercise in this tricep workout route are Dips. This is considered a chest and tricep exercise, since it works both muscles. If you go to a gym, there should be a dip machine for you to use. It's a tall apparatus that has two parallel bars sticking out of it. It likely also has a pullup bar on top. Place your hands on the parallel bars and lift yourself off the ground. In the starting position, your arms should be fully extended. Lower your body down toward the ground and then push yourself back up. Do as many dips as you can in 30 seconds. If you don't have access to a dip machine, you can use any two objects that are strong enough to support you.
The final exercise in this tricep workout routine is the Leaning Tricep Extension. This is the same as the Overhead Tricep Extension, except for you're sitting in a chair and leaning to one side. For example, if the weight is in your right hand, you would be leaning to the left. Make sure the back of the chair is on your left for support, and perform the tricep extension. The seated and leaning position offers your arm a little more space, which can be beneficial to people with very muscular arms.
Conclusion of the Tricep Workout Routines
Each of these tricep workout routines combines tricep specific exercises along with chest and tricep exercises. It's common to combine both chest and tricep workouts in the same session, since many of the exercises use both muscle groups. Including both types of exercises is important for effective tricep workout routines.