This 3 exercise workout will blow up your triceps fast.
It uses Steve Holman's Positions of Flexion framework to target as much tricep mass as possible.
Exercise 1 - Bodyweight Tricep Extensions - 2 sets of 6-8 reps, 2 min rest.
This exercise targets the long head of the triceps. The long head is the largest head and is best worked in an arms-overhead position.
You can use any solid bar for this one. It can be set on rails of the power rack, up against the uprights, or you can use the Smith machine bar. I've used the end of a bench or a dumbbell rack. Use your imagination, if you need to...there are lots of ways to set this one up.
This exercise is one of THE best overall tricep mass-builders I've found.
Set the bar higher or move your feet in closer to make it easier, lower the bar or move your feet out to make it harder (you can even elevate them, if you're really strong).
You CAN sub in lying tricep extensions for this, if you don't want to or can't find a place to do this exercise.
I would really encourage you to try it, though. It's truly one of my "secret weapon" exercises for tricep mass.
Exercise 2 - Decline Close Grip Bench Press - 2 sets of 5-7 reps, 2-3 min rest.
Set your hands shoulder-width apart - not closer as that can be tougher on the shoulder joints and won't work your triceps more anyways.
This version of the close grip press is easier on the shoulders than flat and it allows you to use more weight to really build tricep mass.
Pause briefly at the bottom then press up with power.
If you don't have a decline bench, you CAN use flat, but decline is preferred for best overload.
Exercise 3 - Facing Away Incline Bench Pushdowns - 1 set of 6-8 reps.
Set an incline bench facing away from a high pulley. Keep your arms at your side then do a pushdown.
This also brings in the long head via isometric shoulder adduction (i.e. it keeps the arm from coming up).
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And you're done!
Another excellent Positions of Flexion style workout for biceps is here.
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