Before training, you’ll want to eat something. I would suggest a really small meal with some 30-odd grams of protein and 50 to 60 grams of carbs. You can use steak, chicken, egg whites or even whey for the protein part, and you can use oats, whole grain bread or a small piece of fruit for your carbs. Drink a glass of water and you’re good to go. Also, you’ll want to get a nitric oxide drink before your workout – I would suggest drinking it about half an hour before going to the gym. When you get there, do your warm-ups and perform the following exercises for a quality triceps routine.
1. Close-Grip Bench Press
Begin this exercise just like a flat barbell bench press, but with a closer grip. Your hands should be at least six inches apart, and at most the width of your shoulders. If you put them closer together, you’ll put unneeded intensity on your wrists and your elbows, but if they are wider apart, you’ll do the same for your chest. Grab the bar and lower it down while counting back from three until it connects with your chest.
Then, in one swift motion lift it up back into the starting position. Congratulations, you just did one repetition. You’ll need to do four sets of 10 to 15 reps with about a minute of rest between them, but make sure to do two light warm-up sets before starting with the heavy stuff.
2. Lying Triceps Extensions With EZ Curl Bar
Lie down on a flat bench with an EZ curl bar at arm’s length. Your hands need to be about six inches apart to get the best effect on your triceps. Bend your arms at the elbows while keeping everything else solid and unmoving, including your upper arm. Lower the EZ curl bar until it almost touches your forehead – it needs to be about an inch away. Remember to lower it down slowly, so count back from three to get it done right. Then, just like with the previous exercise, lift it back to its starting position in one swift motion. Three sets of 10 to 15 reps with about a minute of rest in between should be enough.
People with bad elbows sometimes can’t do this exercise right, but they can always try with dumbbells. If you are one of these people, hold your dumbbells with your palms both pointed inwards and then do the same movement as with an EZ curl bar.
3. Parallel Bar Dips
Put your hands on the handles or bars and push yourself up until your arms are straight. Bend your elbows and start going down slowly. It should take you about three seconds to reach a point where your upper arms are completely horizontal, and when that happens you need to explode up in less than a second. When you get back to the top, clench all of the activated muscles. If you feel too light, put on some weight in the form of a vest or dangle weights from your belt. This happens to people with low body weight and strong muscles but it can also happen to others. Three sets of this exercise will do the job, with 10 to 15 reps per set and a minute of rest in between.
Also, you can do some bench dips simply by putting two flat benches next to each other. Put your feet on one of the benches and your hands on the other, facing the ceiling. Counting backwards from three, lower yourself to the floor until your upper arms are completely horizontal, and then explode upwards in one swift motion. You can also add weight if you feel too light – just put it in your lap.
4. Tricep Rope Pressdown
Find an available cable station that has a rope on a high pulley. Grab the rope and make sure your hands are facing inwards. Your upper arms should be frozen at your sides, so you only work the elbows on this one. Bend your elbows, lowering the rope and raising the weight until your arms are completely straight. Clench all of your activated muscles for a second and then relax and let the rope go back to its original position as you count down from three. Do two medium-heavy sets of 20 reps each with a minute of rest between the sets.
To keep yourself going, you shouldn’t be standing around between sets either. You should get more blood in your triceps and in order to do that, your muscles need to be warm. Warm them up with some stretching, especially the triceps. This will help it recover as well as get ready for the next sets – stretching and flexing also decreases the risk of injury, so make sure to do it a lot.
After your workout is finished, do some more stretching and make sure you eat some carbohydrates and protein in the next half an hour. Your muscles, including your triceps, need nutrition to stay healthy and to develop properly. This means that you should eat something with about 30 to 40 grams of protein, 60 to 80 grams of carbs and at least 12-16 ounces of water.