job of the Triceps is to bring the arm from a curl position to a straighter
position and is the main extensor of the upper limb. There should be a big
emphasis on training triceps as its total mass makes up 60-70% of the arm size.
Triceps are made up of three heads. On the outer side of the arm and visible
from the side is the Lateral Head. On the inner side of the arm is the Long
Head, and underneath both of those heads and only visible on well-developed
arms, we have the Medial Tricep Head running down towards the elbow.
we know how the Triceps work and how possible it is to train them using
dumbbells, let’s jump head-first into this workout. While most dumbbell tricep
exercises target all three heads and overlap to some degree, some exercises
place more prominence on certain areas of the triceps than others.
first job is to choose three dumbbell exercises to cover all three heads and fill up our Tricep workout with dumbbells. Once we’ve chosen the exercises, I’ll explain the best way to perform each
movement and then I will lay out a workout strategy for both early
intermediates and late intermediates to advanced trainees.
you’ve done your fair share of the standard dumbbell skull Crusher, it’s time to up the
ante with the Reverse and Twist Skull Crusher for this tricep workout with dumbbells. While the setup is the same as
the original version, in order to throw more stress on the long and lateral
head, the exercise is performed in a slightly different manner.
Flat bench and a pair of dumbbells.
Lay back on a flat bench. Place the dumbbells in a reverse grip behind the
crown of your head. Try not to have your elbows flared out to the side, but
instead have them pointing up.
When lifting the dumbbells, aim to bring them out and up instead of straight up
over your head. This will ensure that most of the stress remains on your
triceps. As the dumbbells reach the top of the movement, twist them so that
your palms are facing up. Limit momentum by trying not to swing the bells up
and flaring your elbows.
there's been some debate as to how effective dumbbell kickbacks are. Many say
this exercise is a waste of time, but I beg to differ.
you look at where the origination point of the long Tricep head is situated,
you’ll notice that it starts at the back of the shoulder.
it initiates from the back of the shoulder, a simple extension of the elbow
won’t provide a full contraction of the long tricep head.
fully contract the long tricep head, you have to bring the insertion point on
the forearm closer to the origin point. The best way to do this is to bring
your arm behind the line of your body; and that's what we're going to do on this tricep workout with dumbbells.
Upright bench and one dumbbell.
Kneel on an upright bench. With the dumbbells in a curl position, tuck your
elbows into your sides.
Extend your elbows so the dumbbells travel behind the line of your body. At the
very top of the movement briefly tense the Triceps before returning the
dumbbells to the start position.
the early intermediate who's been training for less than 5 years, my best
advice is to concentrate on execution, building strength progressions within an
exercise, and learning how to identify how many reps you have left in reserve.
you train triceps twice per week, the following workout could make up one of
your workouts. If you train triceps 3-times per week, for example, you have 3
full body sessions per week), you could choose one exercise to train per
Dumbbell Workout Session:
Reverse and Twist Skull Crusher x 8 reps per set x 3 sets
Kneeling Dumbbell Kickbacks x 10 reps per set x 3 sets
Tricep Kick Outs x 12 reps per set x 3 sets
Reps In Reserve (RIR) For This Tricep Dumbbell Workout:
workout is structured with Reps in Reserve (or RIR) as a tool to measure the
intensity of effort.
you're new to reps in reserve, don't worry, you'll soon get the hang of this
convenient way of tracking workout intensity and measuring how hard a set feels
and how many more reps you could have achieved to failure.
idea of reps in reserve is an easy concept to understand; for example, "2
Reps in reserve" means you leave 2 reps in the tank or stay 2 reps from
that you have variables you can control, which will help you develop the skill
of rating your performance set by set, you’re going to be given a rep in
reserve target for each working set you perform. This will help you discover
your exertion level during your working sets.
want you to aim for 2 reps in reserve on all of your working sets. The best way
to achieve this is by monitoring set one. If after completing your first set,
you feel as if you could have completed more than 2 repetitions, you add weight
to set two.
after completing your first set, you feel as if you had less than 2 repetitions
in reserve (meaning that you had 1 or fewer repetitions in the tank), you
remove weight for set two.
you complete the first set and feel you had no more or no less than 2
repetitions left in the tank, you keep the same weight for set number two and
monitor the rest of the sets in this fashion.
going to take the three Tricep dumbbell exercises and turn them into the
ultimate dumbbell tricep workout.
going to introduce a training technique you may have heard of before. Welcome
to Myo Reps.
Myo-Reps is a great way to add quality volume in a limited time, by utilizing
rest-pause training with lighter loads. When you do this, you generate high
levels of fatigue and maximize muscle fiber activation.
To Use Myo-Reps In This Ultimate Dumbbell Tricep Workout:
First, you want to choose a weight that allows you to perform 15-20 repetitions
with 1- 2 reps in reserve. It may take a week or two to find the correct weight
but be persistent and ready to change accordingly.
one activation set of 15-20 repetitions aiming to get close to the failure
point of 1-2 repetitions in reserve.
Rack the weight and take a 10-second break
Perform 5 repetitions, rack the weight and take a 10-second break
Perform 5 repetitions, rack the weight and take a 10-second break.
Perform 5 repetitions, rack the weight and take a 10-second break.
1 activation set and 3 rest-pause sets totaling 4 sets.
Do the same for all three Tricep dumbbell exercises, and depending on your ability to recover, slowly increase your rest-pause sets to four (total of five sets per exercise.)
to doing this for 4 weeks to get the best results. Always follow your fourth training week with a Deload phase lasting one week. This will help to rid the body of fatigue
accumulation and give the tendons and ligaments time to heal.
Join my monthly "More Jacked Newsletter" for even
more suggestions and advanced tips on how to get and stay naturally JACKED!
When you join, I'll give you a FREE 10 page advanced science-based blueprint on
how to take your post-workout nutrition to the next level for even more Jacked
Gains to stay ahead of the competition.
Don't Miss Out - Subscribe Today & Get Your Free Gift!
Home Is Where The Muscle Is... Everything You Need To Build Muscle At Home!