If you want to know the best triceps workouts for building strong, defined, horseshoe tris that make eyeballs pop, then you want to read this article.

Key Takeaways

  1. The triceps is a muscle on the back of the upper arm that contributes significantly more to your upper arm size than your biceps.
  2. The best triceps exercises are pushing movements that heavily involve the triceps and allow you to safely move heavy loads and best improve your strength.
  3. The best way to build a great pair of triceps is to get as strong as possible on a handful of key exercises including the close-grip bench press, dip, and dumbbell overhead triceps extension (keep reading to learn the rest of the exercises).

When it comes to building big arms, the triceps don’t get their just deserts.

For most people, it’s all about the biceps.

Well, ironically, the biceps constitute much less of your upper arm size than the larger triceps.

This is why building big triceps is one of the little-known “secrets” to building big arms.

Case in point:

tricep workouts

If that’s a bit dramatic for you, here’s a recent shot of me that illustrates a more achievable look:

tricep workouts for men

I didn’t always have big triceps, though, and they didn’t reach a satisfactory size until I started implementing the steps in this article.

So, let’s start with a quick overview of the triceps muscles and then dive into how to train them effectively.

The Anatomy of the Triceps Muscles

The triceps, or more technically, the triceps brachii, is a three-headed muscle on the back of your arm.

You’ll also hear it referred to as the tricep.

A muscle head is a point where a tendon attaches to the skeleton. The triceps attaches to the upper arm and shoulder joint in three places, so it has three heads, hence the name tri-ceps.

The triceps’ job is to extend the elbow (move the forearm away from the bicep), and help stabilize the shoulder and scapula during most upper body exercises like lat pulldowns, flyes, and push-ups.

Here’s how it looks:

tricep muscle anatomy

And here’s another shot of the three heads of the triceps:

triceps brachii anatomy

As you can see, when each of the three heads become pronounced, they form the distinctive “horseshoe” shape.

Here’s another example:

triceps muscle

You can also see that the long head on the back of your arm is the largest of the three and thus is the one that most determines the overall look of your triceps.

In short, when people think of “big triceps,” they’re thinking of big long heads.

That said, if you want the full, “3D” look, you want to make sure all three heads—the long, lateral, and medial heads—are well developed.

As you’ll learn, different triceps exercises emphasize different heads of the triceps muscle, which is why they respond best to a variety of different exercises.

Fortunately, it’s pretty simple to program your workouts to adequately train each of the three heads.

The Simple Science of Effective Tricep Training

There are a lot of theories out there about how to best train your triceps.

Some people say you have to focus on high-rep training and really feel the burn.

Others say you should be training them several times per week.

Others still say you don’t have to do triceps exercises at all and should focus exclusively on compound pushing movements instead like the bench press and overhead press.

What does science and experience have to tell us, though? Let’s find out.

1. Most people need to train their triceps directly to get the size and definition they want.

Many people say you don’t have to directly train your arms if you’re doing a lot of compound exercises like the bench press, overhead press, and barbell row.

Well, I’ve worked with thousands of men and women of all ages and circumstances, and I can confidently say that’s rarely the case.

Yes, heavy pushing and pulling is going to help develop your arms, but for most of us, it just isn’t enough to get the triceps development we really want.

For most of us, it’s going to require that we include exercises in our workout routines specifically for the triceps.

This is why my programs for men and women include a combination of compound exercises that heavily involve the arms as well as isolation exercises that target them.

2. Heavy compound exercises are best for adding strength and size.

tricep workouts for mass

I used to think that heavy, lower-rep lifting was for building strength, not gaining size, and that this was especially true for the arms, which generally responded best to “pump training,” not strength training.

Well, I was wrong.

One of the most important lessons I’ve learned in the last decade of researching, training, and coaching is this:

As a natural weightlifter, your number one long-term goal should be increasing your whole-body strength.

So long as you make that your primary focus in your training, you’ll have no trouble gaining the size you want in your triceps or elsewhere.

The reason for this is while you can gain a fair amount of muscle in the beginning without gaining much strength, once you graduate to an intermediate lifter, strength and size become closely correlated.

In other words, once your “honeymoon phase” is over and your body is no longer hyper-responsive to resistance training, you’re going to have to get a lot stronger if you want to continue growing bigger triceps.

How do you best do that?

Well, while exercise science is complex and there are many more questions than answers, the evidence is clear on this one: Heavy, compound resistance training is the most effective way to get stronger.

And that’s why us natural weightlifters need to do a lot of heavy compound weightlifting if we want to gain significant amounts of muscle and strength.

This isn’t a special rule just for the triceps, either. It applies equally to every major muscle group in the body. It’s true for the smaller, more stubborn ones like the biceps, calves, and shoulders, as well as the bigger, more responsive ones like the legs, chest, and back.

Therefore, if you want to get big, defined, or even just “toned” arms as quickly as possible, then you want to get strong arms as quickly as possible, and that means doing a lot of heavy arm training.

In the case of the triceps, that means a lot of vertical and horizontal pushing and pressing.

And by “heavy,” I mean working primarily with weights in the range of 75 to 85% of your one-rep max (1RM), or in the range of 8 to 10 (75%) to 4 to 6 (85%) reps.

Typically, this means you’ll be taking each set to about one to two reps shy of technical failure (the point at which you can’t completed another rep without a breakdown in form). In other words, you’ll finish each set with one to two “reps in reserve,” as researchers call it.

By “compound,” I mean focusing on exercises that involve multiple joints and muscles, as opposed to isolation exercises that focus on a single joint and limited number of muscles.

If you’re new to proper weightlifting (less than one year of training under your belt), you could focus exclusively on the 4-to-6 rep range and just one or two compound exercises and do fantastically.

Once you’re an intermediate weightlifter, though, you can benefit from adding some higher-rep isolation work into your routines. (There are several reasons for this, but they go a bit beyond the scope of this article. If you want to dive into the physiology, though, check out this article to learn more.)

“But wait a minute,” you might be thinking. “[SHREDDED FITNESS MODEL] does a billion reps in his arm workouts and has titanic triceps . . . What gives?”

Unfortunately, steroid use is rampant in this space, and especially among fitness competitors, models, and social media influencers, and these drugs change everything.

With the right drugs, you can just sit in the gym for a few hours every day doing set after set, exercise after exercise, and your muscles will just get bigger and bigger. (A bit of reductive, I know, but more accurate than inaccurate.)

For example, one study conducted by scientists at the Charles R. Drew University of Medicine and Science gave a relatively small dosage of testosterone (600 mg per week) to one group of weightlifters and a placebo to another group for 10 weeks.

In the end, the natty group gained 4.4 pounds of muscle and added 22 pounds to their bench, which is good progress for intermediate lifters.

Those taking the extra #dedication, however, gained a whopping 13.4 pounds of muscle and added 50 pounds to their bench and eight times as much size in their triceps. In 10 freaking weeks. That borders on witchcraft.

Don’t worry, though.

You don’t need drugs to earn your tickets to the gun show. You just need a bit of know-how, hard work, and patience.

3. One heavy triceps workout per week is generally enough.

best tricep workout for size

A crucial part of your triceps training that you have to get right is volume, or the total amount of reps you do each week.

This is especially important when you’re doing a lot of heavy weightlifting in general because the overarching rule is this:

The heavier your reps are, the fewer you can do each week without risking overtraining.

This is especially true of compound movements like the bench and overhead press, because the heavier you train, the more time your body needs to recover from the workouts.

Now, I’ve tried many different workout splits and frequency schemes and what I’ve found works best is in line two extensive reviews on the subject.

When your training emphasizes heavy weights—80 to 85%+ of one-rep max (1RM)—optimal volume seems to be about 60 to 70 reps performed every 5 to 7 days.

This not only applies to the triceps but to every other major muscle group as well.

Now, in the case of the triceps, we have to take into account the fact that they’re heavily involved in your pushing and pressing.

If you’re doing, let’s say, about 60 reps of heavy chest pressing per week for your chest and about 15 to 20 reps of heavy overhead pressing for your shoulders, then an additional 60 reps of heavy triceps training is going to be too much.

If you drop that to 30 to 40 heavy reps for the triceps per week, though, you’ll find that it stimulates additional growth without causing issues related to overtraining, like elbow pain.

That said, every so often I run into people whose triceps are very stubborn, even when lean bulking, and I have them train triceps at least two or three times per week.

In terms of sets, reps, and weight, this is a good template (and the one you’ll use in the triceps workout routines below):

Six sets of heavy chest and shoulder pressing plus three sets of triceps isolation exercises in the 8-to-10-rep range.

This slight increase in weekly volume isn’t a “magic fix” by any means, but it does help break through stubborn muscle growth plateaus.

Alright, now that we have basic training theory under our belts, let’s look at the 10 best triceps exercises.

The 10 Best Triceps Exercises

tricep exercises

Ignore the muscle mags.

You don’t need to do fifty types of triceps exercises to build great arms.

In fact, out of the scores and scores of triceps exercises you could do, only a small handful are really necessary.

Despite what you might read in books, blogs, and magazines, this is true for both men and women.

Although men and women are different in some important ways, the mechanisms that govern muscle growth are more or less the same for both sexes, and the exercises that work for one sex work just as well for the other.

Let’s take a look at what those are . . .

1. Close-Grip Bench Press

If I were to do just one triceps exercise, it would be the close-grip bench press.

It’s one of the best ways to overload the triceps and it also works your shoulders and chest as well.

A good example of this comes from a study conducted by scientists at the University of Queensland that looked at muscle activation during the overhead press and flat, incline, and decline bench press using both a wide and close grip.

The researchers had six men complete all of the above exercises with 80% of their 1RM while attached to a device that measured the activation of their pecs, deltoids, triceps, and latissimus dorsi.

They found that triceps activation was highest during the flat bench press, and that it was about 50% higher using a close rather than wide grip.

In this case, the “close-grip” width was about shoulder width apart, so not quite as narrow as what most people would consider a close-grip bench press. It’s possible that using an even narrower grip could cause even more triceps activation, but you don’t want to go so narrow that it hurts your wrists.

Personally, I like to keep my hands about 10 to 12 inches apart when doing close-grip bench press. That’s enough to place most of the load on my triceps without forcing my wrists into an awkward position.

Here’s how to do it:

2. Dip

There are two types of dips you can do: the bench and upright dip.

 

I prefer the upright dip because it’s easier to load with weight and involves the shoulders and chest more, but both are good for training the triceps.

As a general rule, a narrower grip focuses more on the triceps, and a wider grip focuses more on the chest. To start, though, just use whatever grip you find most comfortable.

One of the things that makes the dip unique among bodyweight exercises is that it’s easy to overload if you use a dip belt or hold a dumbbell between your legs.

Once you can do at least 10 reps of bodyweight dips, start adding weight in 5- or 10-pound increments just like you would on any other exercise.

Here’s the bench dip:

And here’s the upright dip:

3. Dumbbell Overhead Triceps Extension

This is one of my favorite triceps exercises.

It’s particularly good for targeting the long head of the triceps and allows you to safely press heavy weight and overload the muscles.

There are also two versions you can do:

  1. The two-handed triceps press
  2. The one-handed triceps press

The pro of the two-handed triceps press is that it allows you to move more weight. The pro of the one-handed triceps press is that it allows you to make sure one arm isn’t getting trained more than the other (which helps prevent muscle imbalances).

Personally, I recommend you stick with the two-handed version unless you’re trying to correct a muscle imbalance, as it allows you to overload your muscles more than the one-handed version.

Here’s the two-handed version:

And here’s the one-handed version:

4. Cable Triceps Overhead Extension

This exercise is identical to the dumbbell overhead triceps extension, except it’s done with a cable machine and typically performed standing instead of seated.

Although I’m generally not a fan of machines, this exercise is a worthy exception.

The advantage of cables is that they keep constant tension on your triceps throughout the full range of motion. The overhead dumbbell extension, on the other hand, is significantly easier at the top of the movement and more difficult at the bottom.

Some people also find that using cables is easier on their joints, especially when using heavier weights and training smaller muscle groups.

You can use different attachments for the cable triceps overhead extension including a rope, a straight bar, a V-bar, and an EZ bar. I usually prefer a rope because it allows you to use a longer range of motion, but all are fine options.

Here’s how to do it:

5. Lying Triceps Extension (Skull Crusher)

The lying triceps extension has been a bodybuilding staple for decades now because it’s simple and effective.

There’s just one thing you need to keep in mind: try not to let your elbows flare out to the sides too much, as this tends to make the exercise easier on your triceps and harder on your chest.

Most people prefer to use an EZ bar for this exercise, but you can also use a straight pre-loaded barbell or dumbbell as well.

Here’s how to do it:

6. Cable Triceps Extension

This is the most common triceps exercise that people do and, surprisingly, it’s quite good.

One of the reasons I like it is it’s more comfortable for most people than overhead or lying triceps extensions, which makes it easier to progress on.

That said, I like to save it for later in my workouts after I’ve done heavier work on the compound movements given in this list.

I also like the V-bar and straight bar attachments more than the rope because they allow you to push more weight.

Here’s how to do it:

7. Cable Triceps Kickback

I’m not a fan of the triceps kickback in general because there are so many better exercise options.

That said, if you’ve stalled on some of the other triceps exercises on this list and are looking to mix things up, this isn’t a bad choice.

Most people do kickbacks with dumbbells, but I prefer using a cable machine as it makes it harder to cheat and easier to maintain good form with heavier weights.

Here’s how to do it:

8. Close-Grip Pushup

Most people think of the push-up as only a chest exercise, but it’s also quite effective for training the triceps.

One study conducted by a scientist at the University of Wisconsin found that you can make this exercise even more effective for training the triceps by using a narrow grip.

Specifically, they found that push-ups with the thumbs touching produced more activation of the triceps than the overhead triceps extension, cable pushdown, lying triceps extension and close-grip bench press.

The main downside of the close-grip pushup is that it’s hard to add weight once you become reasonably strong at it.

This is why it’s typically used by beginners who don’t have the strength to do heavy close-grip bench press or by more advanced lifters as a way to squeeze in some extra triceps work at the end of a workout.

Once you can do at least 20 close-grip pushups, then you’ll get more bang for your buck by focusing on the other exercises on this list. If you still want to give it a whirl, then make sure it’s at the end of your workouts.

9. Barbell or Dumbbell Bench Press

The barbell bench press is usually considered a chest exercise, but research shows it’s also quite effective for building your triceps.

A good example of this comes from a study conducted by researchers at Sogn og Fjordane University College that looked at muscle activation during the barbell, dumbbell, and smith machine press.

The researchers had 12 resistance-trained men do a one-rep max for all of the exercises while attached to a device that measured the activation of their pecs, deltoids, triceps, and biceps.

They found that triceps activation was highest during the flat bench press, then the Smith machine bench press, and then the dumbbell press. Triceps activation was also significantly higher during the bench press than what you generally see in other studies using triceps-specific isolation exercises.

The bottom line is this: the barbell bench press is one of the best triceps exercises you can do. It’s also one of the most fatiguing, though, which is why I recommend that you do it at the beginning of your workouts and then finish with the other triceps exercises on this list.

If you don’t have access to a barbell, then dumbbell press is a fine alternative. Smith machine press can work just as well for triceps development, but research shows that it’s less effective for training your shoulders.

10. Barbell Overhead Press

The barbell overhead press is usually considered a shoulder exercise, but research shows it’s also quite effective for building your triceps.

Although it isn’t quite as effective as the barbell bench press for activating the triceps, it still qualifies as a bonafide triceps builder. It’s also a fantastic shoulder exercise, which by itself is enough of a reason to include it in your workout routine.

If you don’t have access to a barbell, then dumbbell overhead press is a fine alternative.

The 6 Best Tricep Workouts

I have two simple criteria for what makes a good triceps workout:

1. It includes exercises that emphasize each of the muscles’ three heads.

You’re going to get the most mass out of triceps exercises that emphasize the long head.

These are exercises that have your arms at your side with an overhand grip, like the close-grip bench press, dip, and pushdown.

You don’t want to neglect exercises that emphasize the other two heads, though.

Exercises that have your arms overhead, like overhead triceps extensions and skull crushers, emphasize the long head, and both exercises that have your arms overhead and at your side target the medial head.

2. It emphasizes heavy weightlifting.

There are three ways to stimulate muscle growth, and progressive tension overload is the most important for building muscle.

This is why your primary goal as a natural weightlifter is to get stronger, and especially on key compound exercises like the squat, deadlift, and bench and overhead press.

You can learn more about programming workouts in my books Bigger Leaner Stronger (men) and Thinner Leaner Stronger (women), but I want to give you a few different triceps workouts depending on your schedule and preferences.

Do the following triceps workout routines for the next eight weeks and get your diet right and your triceps will respond.

3 Chest and Triceps Workouts

chest and tricep workout

As you learned a moment ago, the triceps are heavily involved in every upper body pressing movement, which is why chest and triceps are often trained on the same day.

All of the following workouts involve two compound exercises that emphasize the chest and triceps, followed by one isolation exercise for the triceps.

Depending on how often you want to train your chest and triceps, you can also choose a one, two, or three day per week workout routine.

If you choose either the two or three day workout routine, make sure you put at least one or two days between the workouts (either by taking rest days or training other muscle groups).

Here are the workouts:

1-Day Per Week Triceps Workout

Close-Grip Bench Press

Warmup and 3 sets of 4 to 6 reps at 80% of 1RM

Dip (Weighted If Possible)

3 sets of bodyweight to failure (if unweighted)

Or

3 sets of 4 to 6 reps at 80% of 1RM if weighted

Dumbbell or Cable Overhead Triceps Extension

3 sets of 8 to 10 reps at 75% of 1RM

2-Day Per Week Triceps Workout

Day 1

Close-Grip Bench Press

Warmup and 3 sets of 4 to 6 reps at 80% of 1RM

Dip (Weighted If Possible)

3 sets of bodyweight to failure (if unweighted)

Or

3 sets of 4 to 6 reps at 80% of 1RM if weighted

Dumbbell or Cable Overhead Triceps Extension

3 sets of 8 to 10 reps at 75% of 1RM

Day 2

Barbell Bench Press

Warmup and 3 sets of 4 to 6 reps at 80% of 1RM

Close-Grip Bench Press

3 sets of 4 to 6 reps at 80% of 1RM

Cable Triceps Extension or Cable Triceps Kickback

3 sets of 8 to 10 reps at 75% of 1RM

3-Day Per Week Triceps Workout

Day 1

Barbell Bench Press

Warmup and 3 sets of 4 to 6 reps at 80% of 1RM

Dip (Weighted If Possible)

3 sets of bodyweight to failure (if unweighted)

Or

3 sets of 4 to 6 reps at 80% of 1RM if weighted

Cable Triceps Extension or Cable Triceps Kickback

3 sets of 8 to 10 reps at 75% of 1RM

Day 2

Barbell Overhead Press

Warmup and 3 sets of 4 to 6 reps at 80% of 1RM

Close-Grip Bench Press

3 sets of 4 to 6 reps at 80% of 1RM

Lying Triceps Extension (Skull Crusher) or Close-Grip Pushup

3 sets of 8 to 10 reps at 75% of 1RM

Day 3

Barbell Bench Press

Warmup and 3 sets of 4 to 6 reps at 80% of 1RM

Dip (Weighted If Possible)

3 sets of 4 to 6 reps at 80% of 1RM

Dumbbell or Cable Overhead Triceps Extension

3 sets of 8 to 10 reps at 75% of 1RM

3 Triceps Workouts with Dumbbells

tricep workouts with dumbbells

Barbell exercises generally allow you to lift heavier weights, which means more progressive overload and strength and muscle gain over time.

That said, if you don’t have access to a gym with barbells or you aren’t comfortable using them yet, then there are plenty of dumbbell exercises you can use to effectively train your triceps.

As with barbell exercises, you choose a one, two, or three day per week workout routine.

If you choose either the two or three day workout routine, make sure you put at least one or two days between the workouts (either by taking rest days or training other muscle groups).

Here are the workouts:

1-Day Per Week Dumbbell Triceps Workout

Dip (Weighted If Possible)

3 sets of bodyweight to failure (if unweighted)

Or

3 sets of 4 to 6 reps at 80% of 1RM if weighted

Dumbbell Bench Press

3 sets of 4 to 6 reps at 80% of 1RM

Dumbbell Overhead Triceps Extension or Dumbbell Skull Crusher

3 sets of 8 to 10 reps at 75% of 1RM

2-Day Per Week Dumbbell Triceps Workout

Day 1

Dip (Weighted If Possible)

3 sets of bodyweight to failure (if unweighted)

Or

3 sets of 4 to 6 reps at 80% of 1RM if weighted

Dumbbell Bench Press

3 sets of 4 to 6 reps at 80% of 1RM

Dumbbell Overhead Triceps Extension or Dumbbell Skull Crusher

3 sets of 8 to 10 reps at 75% of 1RM

Day 2

Dumbbell Bench Press

Warmup and 3 sets of 4 to 6 reps at 80% of 1RM

Dip (Weighted If Possible)

3 sets of bodyweight to failure (if unweighted)

Or

3 sets of 4 to 6 reps at 80% of 1RM if weighted

Dumbbell Overhead Triceps Extension or Dumbbell Triceps Kickback

3 sets of 8 to 10 reps at 75% of 1RM

3-Day Per Week Dumbbell Triceps Workout

Day 1

Dumbbell Bench Press

Warmup and 3 sets of 4 to 6 reps at 80% of 1RM

Dip (Weighted If Possible)

3 sets of bodyweight to failure (if unweighted)

Or

3 sets of 4 to 6 reps at 80% of 1RM if weighted

Dumbbell Overhead Triceps Extension or Dumbbell Skull Crusher

3 sets of 8 to 10 reps at 75% of 1RM

Day 2

Dumbbell Overhead Press

Warmup and 3 sets of 4 to 6 reps at 80% of 1RM

Dumbbell Overhead Triceps Extension

3 sets of 8 to 10 reps at 75% of 1RM

Close-Grip Pushup

3 sets of 8 to 10 reps at 75% of 1RM

Day 3

Dumbbell Bench Press

Warmup and 3 sets of 4 to 6 reps at 80% of 1RM

Dip (Weighted If Possible)

3 sets of bodyweight to failure (if unweighted)

Or

3 sets of 4 to 6 reps at 80% of 1RM if weighted

Dumbbell Overhead Triceps Extension or Dumbbell Skull Crusher

3 sets of 8 to 10 reps at 75% of 1RM

And a few odds and ends on how to do these workouts:

1. Once you hit the top of your rep range for one set, move up in weight.

This is known as “double-progression,” and it’s one of the most effective ways to ensure that you’re progressively overloading your muscles.

For instance, if you bench press 6 reps for 135 pounds, add 5 pounds to each side of the bar for your next set.

If, on the next set, you can get at least 4 reps with 145 pounds, that’s the new weight you work with until you can press it for 6 reps, move up, and so forth.

If you get 3 or fewer reps, though, reduce the weight added by 5 pounds (140 pounds) and see how the next set goes. If you still get 3 or fewer, reduce the weight to the original 6-rep load and work with that until you can do two 6-rep sets with it, and then increase.

2. Rest two to four minutes between each set.

The important thing is that you feel fully prepared to give your best on each subsequent set.

Yes, this is going to feel like a lot of standing around, but resting properly is an important part of heavy weightlifting.

This is the time where your muscles recoup their strength so you can give maximum effort each set.

3. Make sure you’re eating enough food.

You probably know that you’re supposed to eat a fair amount of protein to build muscle, but total calorie intake also plays a major role as well.

Read this article to learn more.

What About Supplements?

triceps workout at the gym

I saved this for last because, quite frankly, it’s far less important than proper diet and training.

You see, supplements don’t build great physiques–dedication to proper training and nutrition does.

Unfortunately, the workout supplement industry is plagued by pseudoscience, ridiculous hype, misleading advertising and endorsements, products full of junk ingredients, underdosing key ingredients, and many other shenanigans.

Most supplement companies produce cheap, junk products and try to dazzle you with ridiculous marketing claims, high-profile (and very expensive) endorsements, pseudo-scientific babble, fancy-sounding proprietary blends, and flashy packaging.

So, while workout supplements don’t play a vital role in building muscle and losing fat, and many are a complete waste of money…the right ones can help.

The truth of the matter is there are safe, natural substances that have been scientifically proven to deliver benefits such as increased strength, muscle endurance and growth, fat loss, and more.

As a part of my work, it’s been my job to know what these substances are, and find products with them that I can use myself and recommend to others.

Finding high-quality, effective, and fairly priced products has always been a struggle, though.

That’s why I took matters into my own hands and decided to create my own supplements. And not just another line of “me too” supplements–the exact formulations I myself have always wanted and wished others would create.

I won’t go into a whole spiel here though. If you want to learn more about my supplement line, check this out.

For the purpose of this article, let’s just quickly review the supplements that are going to help you get the most out of your arms (and other) workouts.

Creatine

Creatine is a substance found naturally in the body and in foods like red meat. It’s perhaps the most researched molecule in the world of sport supplements–the subject of hundreds of studies–and the consensus is very clear:

Supplementation with creatine helps…

You may have heard that creatine is bad for your kidneys, but these claims have been categorically and repeatedly disproven. In healthy subjects, creatine has been shown to have no harmful side effects, in both short- or long-term usage. People with kidney disease are not advised to supplement with creatine, however.

If you have healthy kidneys, I highly recommend that you supplement with creatine. It’s safe, cheap, and effective.

In terms of specific products, I use my own, of course, which is called Recharge.

Recharge is 100% naturally sweetened and flavored and each serving contains:

  • 5 grams of creatine monohydrate
  • 2100 milligrams of L-carnitine L-tartrate
  • 10.8 milligrams of corosolic acid

This gives you the proven strength, size, and recovery benefits of creatine monohydrate plus the muscle repair and insulin sensitivity benefits of L-carnitine L-tartrate and corosolic acid.

So if you want to gain muscle and strength faster and recover better from your workouts, then you want to try Recharge today.

Protein Powder

You don’t need protein supplements to gain muscle, but, considering how much protein you need to eat every day to maximize muscle growth, getting all your protein from whole food can be impractical.

That’s the main reason I created (and use) a whey protein supplement. (There’s also evidence that whey protein is particularly good for your post-workout nutrition.)

 

Whey+ is 100% naturally sweetened and flavored whey isolate that is made from milk sourced from small dairy farms in Ireland, which are known for their exceptionally high-quality dairy.

I can confidently say that this is the creamiest, tastiest, healthiest all-natural whey protein powder you can find.

So if you want to try a 100% naturally sweetened and flavored whey isolate protein powder made from exceptionally high-quality milk that tastes and mixes great, then you want to try Whey+ today.

Pre-Workout Drink

There’s no question that a pre-workout supplement can get you fired up to get to work in the gym. There are downsides and potential risks, however.

Many pre-workout drinks are stuffed full of ineffective ingredients and/or minuscule dosages of otherwise good ingredients, making them little more than a few cheap stimulants with some “pixie dust” sprinkled in to make for a pretty label and convincing ad copy.

Many others don’t even have stimulants going for them and are just complete duds.

Others still are downright dangerous, like USPLabs’ popular pre-workout “Jack3d,”which contained a powerful (and now banned) stimulant known as DMAA.

Even worse was the popular pre-workout supplement “Craze,” which contained a chemical similar to methamphetamine.

The reality is it’s very hard to find a pre-workout supplement that’s light on stimulants but heavy on natural, safe, performance-enhancing ingredients like beta-alanine, betaine, and citrulline.

And that’s why I made my own pre-workout supplement. It’s called Pulse and it contains six of the most effective performance-enhancing ingredients available:

And what you won’t find in Pulse is equally special:

  • No artificial sweeteners or flavors..
  • No artificial food dyes.
  • No unnecessary fillers, carbohydrate powders, or junk ingredients.

The bottom line is if you want to know what a pre-workout is supposed to feel like, if you want to experience the type of energy rush and performance boost that only clinically effective dosages of scientifically validated ingredients can deliver, then you want to try Pulse.

The Bottom Line on the Best Tricep Workouts

Many people (mostly guys) assume that building bigger biceps is the key to getting big arms.

The truth, though, is that developing your triceps is going to have a much greater impact on the size and appearance of your arms, as they’re a much larger muscle group than the biceps.

There are many different theories on the best ways to train the triceps, but the following principles are what I’ve learned from reading scientific research and working with thousands of people:

  1. Most people need to train their triceps directly to get the development and definition they want.
  2. Heavy compound movements are best for adding strength and size.  
  3. One heavy triceps workout per week (in addition to pushing and pressing) is generally enough, but some people’s triceps require more.

Out of the scores and scores of triceps exercises you could do, only a small handful are really necessary. The following 10 are the best:

  1. Close-Grip Bench Press
  2. Dip
  3. Dumbbell Overhead Triceps Extension
  4. Cable Triceps Overhead Extension
  5. Lying Triceps Extension (Skull Crusher)
  6. Cable Triceps Extension
  7. Cable Triceps Kickback
  8. Close-Grip Pushup
  9. Barbell or Dumbbell Bench Press
  10. Barbell Overhead Press

And the key to organizing these exercises into effective triceps workouts is simple. You simply:

  1. Include exercises that emphasize each of the triceps’ three heads.
  2. Emphasize heavy weightlifting.

Happy triceps training!

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What’s your take on these triceps workouts? Have anything else to share? Let me know in the comments below!

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