3 Superset Workout Routine For Killer Triceps

Warm up thoroughly by doing three to four sets each of move 1A and 1B, starting with a low-weight, high-rep set. With each warm-up set increase the weight and reduce the reps until you get to your work-set weight.

Sets 4 Reps 12 Rest 60sec

Tip: Having your elbows tight to your sides shifts the emphasis to your triceps.

How:

Lie on a decline bench holding an EZ-bar with a shoulder-width grip.
Lower the bar to your stomach, keeping your elbows tight to your sides.
Then press back up
Sets 4 Reps 12 Rest 60sec

Tip: It’s a great move to isolate your triceps and move them through a good range of motion.

How:

Lie on a decline bench holding an EZ-bar with a shoulder-width grip.
Keeping your elbows pointing straight up, lower the bar down towards your forehead.
Pause, then straighten your arms to return to the start.

Superset 2

Triceps dips and diamond press-ups are two of the most challenging bodyweight moves you can do and they’re seriously effective for building bigger triceps. Focus on good form and keeping each rep slow and controlled to increase muscular workload and minimise any momentum that will cheat you of maximum gains.

2A Triceps dip

Sets 4 Reps 6-12 Rest 60sec

Tip: It’s the classic bodyweight triceps move because it’s so effective.

How:

- - - - Hold parallel bars with your chest up and abs and glutes engaged.
      - Bend your elbows to lower yourself as far as possible.
      - Press back up powerfully, without fully locking out your arms at the top.

2B Diamond press-up

Sets 4 Reps 6-12 Rest 60sec

Tip: It’s a tough variation of the press-up that taxes your triceps.

How:

- - - - Form a diamond with your thumbs and index fingers, then lower your chest to the floor.
      - Press back up but don’t lock out your arms.
        
        Superset 3
        
        These two cable moves will increase the workload on your triceps because they must control the weight on the way up as well as the way down. Keep the reps slow and focus on flexing your triceps as hard as possible as you straighten your arms to recruit even more triceps muscle fibres.
        
        3A Cable overhead extension
        
        Sets 4 Reps 15 Rest 60sec
        
        Tip: Using a cable keeps tension on your triceps for both the lifting and lowering part of each rep.
        
        How:
        
        Stand tall, holding the double-rope handle behind your head.
        
        Press upwards to straighten your arms.
        
        Slowly return back to the start position.
        
        3B Cable press-down
        
        Sets 4 Reps 15 Rest 60sec
        
        Tip: It’s an easy move but keeping your form strict will work your triceps to full fatigue.
        
        How:
        
        Stand tall, holding the double-rope handle in both hands.
        
        Keeping your chest up and abs braced, press down to straighten your arms fully.
        
        Return slowly to the start position, squeezing your biceps hard at the top