Trying to find out what are the 6 most effective triceps workout (2019/2020) to gain stronger and bigger upper arms? You are going to learn them right here.

As your triceps got the larger part of your upper arm mass ( than your biceps ), they play an important key role on the most common effective workout such as bench press, push-up and many other pressing exercises.

Thus, if you want to have a better and more productive workout, it is necessary to give your triceps enough attention and priority!…



Table Of Contents

Most Effective Triceps Workout (2019/2020)

Workout #1: EZ Bar Skullcrusher Close Grip

Workout #2: Triangle Push-up

Workout #3: Tricep Dips

Workout #4: Rope Tricep Pushdown

Workout #5: Standing Overhead Triceps Extension

Workout #6: Bench Dip

Workout Summary

Recommendation

Final Thoughts On The Most Effective Triceps Workout (2019/2020)



Most Effective Triceps Workout (2019/2020)

It’s always important to note that the stronger triceps you’ve got, the longer bench press or push-up you can make or take.

Start then with these most effective triceps workout from now on and include them on your regular fitness routine for your thicker, better and stronger triceps than ever!

Workout #1: EZ Bar Skullcrusher Close Grip

Starting Position: 

1. Lie flat on a bench

2. Grip the EZ Bar with your palms facing your feet

3. Extend your arms straight up

4. Keep your elbows fixed.

Execution:

1. Lower the EZ Bar until it is about an inch from your forehead

2. Slowly extend back your arm straight up to complete the first rep

3. Repeat 1 & 2 up to the last rep and set

Set, Rep and Rest:

1st Set – 12 reps with 1 minute rest in between sets

2nd Set – 10 reps with 1 minute rest in between sets

3rd Set – 8 reps with 1 minute rest in between sets



Workout #2: Triangle Push-up

Starting Position:

1.Straighten your legs into a plank position keeping your feet in line with your hips

2. Position your hands on the mat / floor under your chest

3. Spread your fingers with your thumbs and forefingers touching and forming a triangle shape

Execution:

1. Bend your elbows and lower your chest until about an inch from the mat / floor while keeping your abs engaged and your back flat

2. Slowly press back up to the starting position

3. Repeat 1 & 2 up to last rep and set

Set, Rep and Rest:

1st Set – 12 reps with 1 minute rest in between sets

2nd Set – 10 reps with 1 minute rest in between sets

3rd Set – 8 reps with 1 minute rest in between sets



Workout #3: Tricep Dips

Starting Position:

1. Position yourself up on a parallel bars with your torso perpendicular to the floor

2. Lean forward; bend your knees and cross ypur ankles

Execution:

1. Lower your body slowly until your shoulders are below your elbows

2. Press back up to the starting position

3. Repeat 1 & 2 up to the last rep and  set

Set, Rep and Rest:

1st Set – 12 reps with 1 minute rest in between sets

2nd Set – 10 reps with 1 minute rest in between sets

3rd Set – 8 reps with 1 minute rest in between sets



Workout #4: Rope Tricep Pushdown

 


 

Starting Position:

1. Grab the bar, bend your arms with an overhand grip

2. Stay and don’t move your upper arms at your sides

Execution:

1. Slowly press the bar down until your triceps are tightly pressed and your elbows are locked

2. Return slowly to the starting position

3. Repeat 1 & 2 up to the last rep and set

Set, Rep and Rest:

1st Set – 12 reps with 1 minute rest in between sets

2nd Set – 10 reps with 1 minute rest in between sets

3rd Set – 8 reps with 1 minute rest in between sets



Workout #5: Standing Overhead Triceps Extension

Starting Position:

1. Grab your dumbbell and stand straight

2. Grip the top end of the dumbbell with both hands forming a diamond shape

3. Raise the dumbbell over your head keeping your elbows up

Execution:

1. Bend your elbows together and  lower the dumbbell down the top of your back

2. Raise back the dumbbell up to the starting position

3. Repeat 1 & 2 up to the last rep and set

Set, Rep and Rest:

1st Set – 12 reps with 1 minute rest in between sets

2nd Set – 10 reps with 1 minute rest in between sets

3rd Set – 8 reps with 1 minute rest in between sets

Workout #6: Bench Dip 

Starting Position:

1. Grip the edge of the bench with your hands – one hand on each side of your hips

2. Extend your legs out in front of you

Execution:

1. Bend your elbow and slowly lower your body down until your upper arms are parallel to the floor keeping your elbows pointing backwards throughout the exercise

2. Carefully lift yourself back up to the starting position

3. Repeat 1 & 2 up to the last rep and set

Set, Rep and Rest:

1st Set – 12 reps with 1 minute rest in between sets

2nd Set – 10 reps with 1 minute rest in between sets

3rd Set – 8 reps with 1 minute rest in between sets



Workout Summary

Workout #1: EZ Bar Skullcrusher Close Grip

Set, Rep and Rest:

1st Set – 12 reps with 1 minute rest in between sets

2nd Set – 10 reps with 1 minute rest in between sets

3rd Set – 8 reps with 1 minute rest in between sets

Workout #2: Triangle Push-up

Set, Rep and Rest:

1st Set – 12 reps with 1 minute rest in between sets

2nd Set – 10 reps with 1 minute rest in between sets

3rd Set – 8 reps with 1 minute rest in between sets

Workout #3: Tricep Dips

Set, Rep and Rest:

1st Set – 12 reps with 1 minute rest in between sets

2nd Set – 10 reps with 1 minute rest in between sets

3rd Set – 8 reps with 1 minute rest in between sets

Workout #4: Rope Tricep Pushdown

Set, Rep and Rest:

1st Set – 12 reps with 1 minute rest in between sets

2nd Set – 10 reps with 1 minute rest in between sets

3rd Set – 8 reps with 1 minute rest in between sets

Workout #5: Standing Overhead Triceps Extension

Set, Rep and Rest:

1st Set – 12 reps with 1 minute rest in between sets

2nd Set – 10 reps with 1 minute rest in between sets

3rd Set – 8 reps with 1 minute rest in between sets

Workout #6: Bench Dip 

Set, Rep and Rest:

1st Set – 12 reps with 1 minute rest in between sets

2nd Set – 10 reps with 1 minute rest in between sets

3rd Set – 8 reps with 1 minute rest in between sets



Recommendation

Program Duration For Best Results:

16 weeks

Recommended Workout Supplements:

For Men, you can check this out…

5 Best Pre Workout Supplements 2019 (Men)

5 Best Post Workout Supplements (Men) 2019

For Women, it’s always important to note that the supplements best for you are the ones that are specifically designed for women. You can check some of them through these links below…

7 Best Pre Workout Supplements 2019 (Women)

5 Best Post Workout Supplements (Women) 2019



Final Thoughts On The Most Effective Triceps Workout (2019/2020)

If you really want stronger upper arms, you have to devote more time working out your triceps rather than your biceps.

Once you do that, you’ won’t just develop better upper arms but also have a more defined chest which is a dream for everyone!

To assist you further of your fitness journey, you can also visit…BEST FULL BODY WORKOUT ROUTINE 2019.

Have a safe workout!

If you ever need a hand or have any questions, feel free to leave them below and I’ll be more than happy to help you out.


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