We all want sculpted arms, but working the biceps and shoulders isn’t always enough. It really is never enough. Working on your triceps is essential for those who want to achieve arm circumference like Chris Hemsworth’s, and this exercise can help you achieve that sooner than just doing tricep dips. But it’s not just about looks!
Working on your triceps, or triceps brachii, can allow you to enjoy better elbow health as the tendons and bones around the elbow joint are strengthened. In addition to this, your shoulders will benefit from triceps exercises, as developing the long head of your triceps will aid in shoulder movement and stability. Lastly, stronger triceps will improve your athletic performance, as many sports require elbow extension.
You’ll need a set of dumbbells for this workout, and it would be even better if you had a pair of adjustable dumbbells in your arsenal of workout gear. You do not have any? No problem! Take a look at the T3 best dumbbell Y best adjustable dumbbell guides and choose the one that best suits your training goals. Without further ado, let’s do this workout!
In this workout from fitness experts HASFIT, we are taken through various dumbbell exercises to be performed as a superset, with the weight of the dumbbell increasing slightly after each full set. This workout will be mostly continuous, with a short rest while you adjust the weight of the dumbbell. The exercises are:
- Heating
- Diamond pushups (8 reps x 4 sets with a 10 second rest between sets)
- Superset 1
- Bench dumbbell triceps extension 3:1 tempo (1 set x 12 reps)
- Close Tempo Dumbbell Press 3:1 (1 set x 12 reps)
- Superset 2
- Bench dumbbell triceps extension 3:1 tempo (1 set x 10 reps)
- Dumbbell narrow press 3:1 tempo (1 set x 10 reps)
- superset 3
- Bench Dumbbell Triceps Extension 3:1 tempo (1 set x 8 reps)
- Dumbbell narrow press 3:1 tempo (1 set x 8 reps)
- superset 4
- Seated Incline Triceps Kickback (1 set x 12 reps)
- Dumbbell Elbow Extension (1 set x 12 reps)
- superset 5
- Seated Incline Triceps Kickback (1 set x 10 reps)
- Dumbbell Elbow Extension (1 set x 10 reps)
- superset 6
- Seated Incline Triceps Kickback (1 set x 8 reps)
- Dumbbell Elbow Extension (1 set x 8 reps)
- last push
- Tabata Tricep Popups/From the Knees (4 sets x 20 seconds on/10 seconds off)
If you enjoyed this workout and would like to try a similar one, we have a 10 minute dumbbell light arm workout for you to check. There’s also Natalie Portman’s Training of Thor if you think you’re up for a challenge! Lastly, if you experience discomfort or even injury due to shoulder workouts, we recommend that you read these 14 tips to train your shoulders by CrossFit athlete Marcus Filly.
If you’re feeling fatigued and having a hard time recovering from your workouts, you may want to consider adding one of the best protein powder supplements to your diet to propel you back into action. We recommend the best mass gainers For those who want to carry some weight with their triceps workouts.
