Free Tricep Workouts

These tricep workouts, combined with my other free programs, will get you bigger in record time. The triceps are the most neglected muscle group of them all. There's something about not seeing a muscle often that makes you not want to work it properly. Set yourself aside from the rest by concentrating on the triceps when working them out.

LEVEL 1: No experience needed

Standing cable pushdowns (curled bar)
Lying (flat) barbell extension [also called ‘skullcrushers’]
Bent-over overhead cable extension (with a straight-bar
attachment from the top pulley)

LEVEL 2: 2-4 months of experience (minimum)

Close-grip barbell bench press
Lying (flat) dumbbell extensions
Reverse alternating cable pushdowns (with handles)

LEVEL 3: 4-6 months of experience (minimum)

Dips
Seated (upright) overhead extension (machine)
Standing cable pushdowns (with straight-bar attachment)

LEVEL 4: 6-8 months of experience (minimum)

Dips on two benches (eventually with a weight placed on your thighs)
Seated overhead extension with e-z curl bar
Standing overhead alternating dumbbell extension
Standing cable push-downs (with rope attachment) double drop-set (perform 3 sets of the same exercise, decreasing the weight with each set)

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