Home » Fitness » How To Kill Your Triceps

How To Kill Your Triceps


This article is about How To Kill Your Triceps. Hello there, in this brand new scroll I’m going to show you a fun way of killing your triceps, so that you shock them into overcoming that plateau!

Since the triceps muscle is 2/3 of your upper arm, getting it big will bear much more fruit than if concentrating on the biceps and I personally find them more fun to work.

How To Kill Your Triceps

Contents

High Intensity Workout

So the whole deal is that you perform 1 exercise with nearly no rest in between the sets – nothing revolutionary here, but often is overlooked in favor of the traditional slow-paced sets with plenty of rest.

The trick to making more than a few sets before passing out is to alternate weights – start with a low weight, finish set and switch to a high weight, finish the high weight set and get back to the lower one and so on.

It can be any exercise (skullcrushers, narrow-grip benchpress, …) but the one I’m going to highlight is the Triceps Kickback using a dumbbell, of course. (If you can do it with a barbell — kudos.)

How To Perform The Triceps Kickbacks

Let’s begin by outlining how to perform a Triceps Kickback. You may or may not use a bench, I’ll be explaining as if you’re using a bench but it’s not that different without — just lean on a chair with your arm.

  • Position yourself 45deg resting your idle arm and respective knee on the bench.
  • The other leg should be on the ground, not getting in the way of the arm performing the exercise.
  • Position the “working” upper arm next to your torso and keep it “glued”.
  • Move the lower arm up and down, without “locking”. (As in do not straighten your arm to the fullest.)
  • Feel the triceps! If you do – you’re doing it right! It’s quite hard to get it wrong.

Juggling Weights With Triceps Kickbacks

A familiar workout technique is called a “drop-set” – where you start off with a high weight, and each consecutive set you “drop” some weight and all that with no rest whatsoever, usually done until total fatigue.

Only this variation is targeted at 2 distinct weights which you “juggle” between each set, until you go “oh mama please stop.”

Before the workout plan, here’s a small legend:
Low weight: such that you can do 20+ reps easily with.
High Weight: such that you can hardly do 10 reps with.

  • Low weight x 10 reps x both arms
  • High weight x 10 reps x both arms
  • Rinse and repeat for 5 sets, above is 1 set, without any rest.

Some Final Words

It’s quite easy to over-train with, so you better off keeping this as a secret weapon to serve as a “wake up call” for your triceps when they feel like slacking off and not growing!

Leave a Comment