The PERFECT Tricep Workout (2025 EDITION)
Athlean-XPublished on February 9, 2025
Summary authored by editor@wellifi.com
TLDR Summary
This article outlines two science-based tricep workouts designed to help build bigger arms while considering joint health. Training the triceps twice a week and incorporating various exercises is key to achieving optimal growth and strength.
Key Points
- The triceps consist of three heads: lateral, medial, and long head.
- Training the triceps twice a week enhances muscle growth potential.
- The workouts focus on different exercises that target the triceps in various positions.
- Incorporating bodyweight exercises improves endurance and control.
The Perfect Tricep Workout: A Science-Based Approach for Building Bigger Arms
Welcome back to the series that revolutionized our approach to fitness—the perfect workouts! Jeff Cavalier from ATHLEAN-X™ is here to guide you through the ultimate science-based tricep workout designed for lasting results. In this article, we will delve into the anatomy, effective techniques, and workout structure that can help you build bigger triceps while prioritizing joint health and longevity.
Understanding the Triceps
The triceps are a three-headed muscle group consisting of the lateral, medial, and long head. The lateral and medial heads are responsible for elbow extension, while the long head contributes significantly to the overall size of your arms, accounting for two-thirds of the tricep's size. Therefore, it’s crucial to incorporate exercises that effectively target all three heads for optimal growth.
The Importance of Frequency
Research suggests that training a muscle group twice a week can yield better results than training it only once. This frequency allows for muscle re-stimulation every 72 hours, leading to more growth opportunities. The workouts will be split into two separate sessions, ensuring that you can maintain a high training volume without overwhelming your body.
Workout Structure
For the perfect tricep workout, we will outline two different sessions. You can either pair these with your chest workout or perform them as standalone sessions. Here’s what you can expect:
Tricep Workout #1
- Tricep Push Down: 2-3 sets of 6-8 reps.
- Lying Dumbbell Extension: 2-3 sets of 8-10 reps with eccentric-only repetitions.
- Dumbbell/Cable Tricep Kickback: 2-3 sets of 10-12 reps, focusing on full contraction.
- Cobra Push-Up: 1 set to failure as a bodyweight burnout.
Tricep Workout #2
- PJR Pullover: 2-3 sets of 6-8 reps.
- Cable Tricep Push Away: 2-3 sets of 10-12 reps with partial repetitions.
- X Push Down: 2-3 sets of 10-12 reps, emphasizing a full contraction.
- Bench Dip: 1 set to failure as a bodyweight burnout.
Key Takeaways
- The triceps consist of three heads: lateral, medial, and long head, each contributing to arm size and strength.
- Training the triceps twice a week enhances muscle growth potential.
- Both workouts focus on different exercises that target the triceps in various positions for optimal muscle engagement.
- Incorporating bodyweight exercises at the end of each session helps improve muscular endurance and control.
Conclusion
With these two workouts, you have the tools to effectively train your triceps while also considering your overall joint health. Remember to adjust the volume based on whether you pair these workouts with your chest routine or perform them independently. By following this structured approach, you’ll be well on your way to achieving bigger, stronger triceps for the long haul. For additional resources, including meal plans and supplements, visit ATHLEAN-X™!