Building tricep muscles can be difficult but then that’s the part you need to focus. The primary fact to understand is that triceps do not get as much attention as biceps since it’s not directly visible. However, you need to make sure you work all three tricep heads to ensure the overall muscular arm symmetry.

So, first, there are three parts of the tricep muscles:

1. Long head.
2. Medial head.
3. Lateral head.

All three of these heads need to be worked using a combination of compound movements, isolation movements, resistance training, and bodyweight training. To make things easier for you, here we give you a tricep routine that will help you in building tricep muscles. So let’s get started!

Warm-Up

You cannot start working any body part or muscle without getting the blood flowing through it. Therefore, warm-ups are a must. You can use a resistance band or an elastic band for a warm-up. If you don’t have one then just use simple cable tricep push down.

Elastic band tricep pushdown/cable tricep pushdown: 3 sets of 30, 20, and 10 reps.

As you reduce the reps make sure to increase the weight. However, do not take a weight that will completely exhaust your muscles. The point here is to get the blood and the lactic acid flowing.

Tricep Supersets

Following your warm-up, head on straight for a superset. You can choose a combination of compound movements and isolation movements. We would recommend skullcrushers and overhead extensions.

Skullcrushers:15, 12, 10 reps.

Overhead extension: 20, 18, 15 reps.

The weight of the compound movement should be heavy in order to truly activate the tricep muscles. The isolation movement works only the triceps so keep it light but keep your reps high. This way you work both your strength and endurance.

Rest-Pause Technique

At this point, your tricep muscles are worked and but not exhausted enough for you to call it a day. Next, we move on to the rest-pause technique. In this you do a few reps, pause for five to ten seconds, then continue until you the end of the reps.

Tricep kickbacks: 20, 20, 20 reps each arm with rest after 5 reps.

This exercise is more for you to focus on your muscle-mind connection. The more you squeeze and focus on the tricep muscles, the better. By the end of this exercise, you should already feel the pump and be ready to hit your final weight exercise.

Intraset Stretching

Before you move onto bodyweight training, you need to give your triceps one last stretch. Building tricep muscles will be much more efficient if you focus on the stretch as much as you focus on the lift.

Smith machine close-grip bench press: 20, 15, 10 reps.

Using a smith machine will help in increasing stability and will ensure the pressure on your wrists is minimized. In the last 2 reps of each set when you get the bar close to your chest, hold it there for 10 seconds. This final stretch will count towards your post-workout stretch to avoid any post-workout injury.

Bodyweight Training

Finally, you end the workout with bodyweight training. It has been scientifically proven that bodyweight training is one of the best ways to build muscles. So, building tricep muscles will be accelerated using bodyweight training.

Dips: 2 sets to failure.

Diamond push-up: 2 sets to failure.

The reason it is 2 sets is to make sure you burn out your triceps but don’t over-exhaust them. Over exhaustion has often led to injuries that could have been easily avoided. You can add resistance to this superset as well if you still have it in you.

By the end of this workout, your tricep muscles will be pumped, worked on, and exhausted. You must drink enough water during the workout and make sure you hit your protein goals. Following a proper diet and hitting your macros are extremely important if you want to build your dream body.