To target the lateral head of the triceps, which contributes to the width and overall development of the upper arms, here’s a hardcore workout focusing specifically on this muscle:
1. Close-Grip Bench Press
- How to: Lie on a flat bench with your hands placed closer than shoulder-width apart on the barbell. Lower the barbell towards your chest while keeping your elbows close to your body, then press the barbell back up to the starting position.
- Reps: 3 sets of 6-10 reps
2. Dumbbell Tricep Kickbacks
- How to: Hold a dumbbell in each hand and hinge forward at the hips with a straight back. Extend your arms straight behind you by contracting your triceps, then return to the starting position.
- Reps: 3 sets of 12-15 reps per arm
3. Skull Crushers
- How to: Lie on a bench with a straight barbell or an EZ curl bar held above your chest. Lower the barbell towards your forehead by bending at the elbows, then extend your arms to raise the barbell back to the starting position.
- Reps: 3 sets of 8-12 reps
4. Tricep Dips (Weighted if Possible)
- How to: Use parallel bars or a dip station. Lower your body by bending at the elbows until your upper arms are parallel to the ground, then press back up to the starting position.
- Reps: 3 sets of 8-12 reps
5. Cable Rope Pushdowns
- How to: Attach a rope to a high pulley on a cable machine. Stand facing the machine with your elbows close to your sides and grip the rope. Extend your arms downward by contracting your triceps, then return to the starting position.
- Reps: 3 sets of 10-15 reps
6. Overhead Tricep Extension
- How to: Stand with a dumbbell or EZ curl bar held overhead with both hands. Lower the weight behind your head by bending at the elbows, then extend your arms to raise the weight back to the starting position.
- Reps: 3 sets of 8-12 reps
7. Diamond Push-Ups
- How to: Get into a push-up position with your hands close together, forming a diamond shape with your thumbs and index fingers. Lower your body towards the ground by bending at the elbows, then press back up to the starting position.
- Reps: 3 sets of 12-15 reps
Tips for a Hardcore Workout:
- Progressive Overload: Increase the weight or resistance as you get stronger to continue challenging your muscles.
- Mind-Muscle Connection: Focus on feeling the contraction in your triceps during each exercise.
- Variety: Incorporate different exercises to target the triceps from various angles and ensure overall development.
Incorporate this workout into your routine 1-2 times per week, allowing adequate rest between sessions for muscle recovery and growth. Adjust the weight and reps based on your fitness level and goals. Maintain proper form throughout to prevent injury and maximize the effectiveness of your triceps workout.
