The Best Tricep Workout Using Dumbbells

The triceps can often be neglected in peoples quests to get bigger arms. What many trainers fail to realise is that is no good bashing out hundreds of sets of biceps exercises in the hope of getting bigger arms. The triceps are responsible for around 2 thirds of your arm size meaning that you should be training them hard if you want to see growth in your arms.

The below triceps workout is one of my favorite tricep workout routines and focuses on the position of flexion style of training which starts with a mid-range compound exercise, then goes into a fully stretched exercise, and finishes up with a peak contraction exercise.

This style of triceps workout will fully fatigue the triceps muscles from all angles, stimulating lots of muscle fibres.

The workout is demonstrated on video which is always useful seeing someone else do the workout.

All you need for the best tricep workout is a pair of dumbbells and a flat bench. You can get a fantastic full body workout from just a bench and a set of dumbbells.

The Exercises

Rolling Dumbbell Extentions
This is not a very common exercise and before watching this video i had never heard of it, however it is very effective and after a few home workouts using it i have added it to my regular routine. This exercise is a hybrid move of the dumbbell bench press and a triceps extention. Its a compound exercise which focuses on the mid range power movement.

Overhead Dumbbell Extentions
This exercise really stretches out the triceps muscles. This can be done standing or sitting and is probably the most popular dumbbell exercise for the triceps.

Dumbbell Triceps Kickbacks
This is a peak contraction exercise and will have your triceps feeling pumped and burning. Think of each rep as your like pumping your biceps muscles up. You will find that you cannot lift as much with this exercise as it totally isolates the triceps muscles.

Start off by using light weights, and get the technique right before lifting heavy.

There are several different ways you can follow this workout to get great results from it. My 2 favorite workouts are shown below:

Workout 1

- 3 Sets of 10-12 reps per exercise
- Rest 30-60 seconds per set

Workout 2

- Complete 10 reps of each exercise without rest in between (superset.)
- Rest 30 seconds and repeat the circuit 2-3 times.

Workout 1 is more of a traditional triceps workout and workout 2 ups the intensity slightly by utilizing the tri set method.

Aim to complete 1-2 workouts per week in replacement to your current triceps training and in just a few short weeks you will notice more muscle and strength in your arms.

Back From The Best Tricep Workout to Dumbbell Workouts

Back From The Best Tricep Workout to Home Workout Success