As we all know, too many newbie guys put way too much focus on training their precious biceps. But in order to get big arms you need to attack your triceps even more since those muscles are even bigger. So get ready to grind them right here!

Triceps Grinder

It's a common, typical guy-thing - wanting to have gigantic biceps. And while I couldn't agree more that having massive biceps is something to definitely aim for, there are still other parts, well muscles actually, that come into play to get there.

Unfortunately, lots of guys are too focused on the biceps and therefore neglect to train other, bigger, muscles as much as they should. You won't get big arms working out your biceps almost exclusively, but in order for your arms to really take off and grow, you need to set your mind to triceps blasting mode on a weekly basis.

If you didn't know, triceps brachii has three heads while biceps brachii has two. So as you probably already have figured out, the triceps are the bigger muscles here and simply put: bigger triceps generates bigger arms, which will in turn also make your biceps look bigger. It's as simple as that.

But to get there requires lots of dedication and hard work. So if your triceps are a lagging body part of yours or if you feel the need to build bigger arms then read on, my friend, because I might have something for you here.

Time To Go Separate Ways

For a very long time I used to work out triceps on the same day as I did my chest workout, and, like a lot of folks out there in the bodybuilding world, I never gave it too much thought.

But that is until I tried working out my triceps on a separate day - a day fully dedicated to blasting those triceps into oblivion without having to think about other muscles that needed attention as well.

Think about it: after having completely destroyed the muscle fibers in your chest and leaving you totally worn-out and exhausted, you start battling your triceps until they can't take no more.

Well, when they can't take no more it's because you've already used up most of your overall power in previous chest exercises, and therefore, you'll finish the second half of your workout - that's your triceps workout - at maybe 60% instead of what we always should aim for - that's right - 100%.

So try my suggestion here and split up the chest/triceps workout into two separate workout days and try this tricep workout for a short while, just to give your triceps a really good boost.

Granted, you can then go back to your old routine and combine triceps with chest, (something I do too). Working out triceps on a separate day is of course more time consuming and it all depends on how much time you're willing to sacrifice to the cause. But at least try it for a couple of rounds to really annihilate your triceps and get some good results.

The Workout

EXERCISE 1 Lying Tricep Press

4 sets of 8 reps

We're going to start off this routine by grabbing a light barbell and warm up those triceps of yours, Skull Crusher mode. When you've gotten a pump in your muscles and you start feeling warm enough, you're gonna move on to more massive things like Lying Triceps Press with an EZ-Curl bar, packed with poundage. You'll be doing 4 sets of 8 reps so let's get cracking!

Remember to use strict form and keep your elbows tight. Really focus on feeling your triceps take hit after hit as you go from top, (fixed position), to almost touching your forehead at a slow pace. The rest periods between each set should be kept short for more intensity.

EXERCISE 2 Dips-Triceps Version

5 sets of 20 reps

Moving on to Dips which is a fantastic exercise that works all three heads of the triceps muscles at the same time.

Now, depending on your level of strength and experience you may choose a number of set/reps yourself that you think would do your triceps good.

What I'm suggesting, and what really is the plan here, is to do 100 reps, divided into 5 sets, which equals 20 reps per set. If you can't do 5 x 20 it's OK if you do say 20, 20, 20, 15, 15, 10, or whatever, just as long as you do complete 100 altogether.

Try not to rest too long between each set, and yes, this is supposed to hurt, (in a good way of course). If a total of 100 reps is way too much for you then decide for yourself what number to go for. Also, work to get stronger at doing dips by increasing rep range on every workout.

EXERCISE 3 Triceps Pushdown

4 sets of 12, 10, 8, 6 reps

You know that feeling when it feels like your muscles are literally gonna explode through your skin? That's what I'm talking about and exactly what we wanna accomplish here. So put on as much weight as you can handle to be able to do a pyramid of 4 sets of 12, 10, 8, and 6 reps.

By now your triceps should be screaming and begging for mercy. If not, you're either resting too long between sets or not using enough weight. Or both.

Nah, you're probably hurting now but at the same time feeling awesome because you've got that massive pump going and your triceps are totally blocking the very sun itself, ready to burst any minute!

EXERCISE 4 Cable Rope Overhead Triceps Extension

3 sets of 8 reps

Ok, so you've almost killed them off but "almost" is a word we don't use here and therefore you're gonna be doing Cable Rope Overhead Triceps Extension with a semi-light weight until destruction is complete.

Maybe you can do 1 set of 5 reps here before the pain gets too intense, but aim at 3 sets of 8 reps and just try and go as far as you possibly can with minimal rest between each set. This last exercise will work as a last attack to really clear the battlefield of enemies, so just bomb away until there's nothing left to bomb. In other words, bring out the sadist in you and just keep on going until done is done.

Triceps Grinder Routine
EZ-bar skullcrusher-
4 sets, 8 reps
+ 4 more exercises


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I'm calling this routine Triceps Grinder for good reason; it will shock your triceps into further growth. Maybe it'll hurt like hell the next day when you're trying to shampoo your hair, but at least then it'll confirm that you did an awesome job with yesterday's workout.

Don't do this routine all the time though, but instead use it when you feel like you've hit a plateau and need to bust through it. Do it a couple of times and then go back to your old ways and use this whenever you need that major boost.

About the Author

Contributing Writer’s authors consist of accredited coaches, doctors, dietitians and athletes across the world.

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