Posted 20 March 2011 by Matt Weik

Tricep Building:

Complete Guide

Introduction to Tricep Building 101

A new course is available at Weik University on building massive triceps. Those interested in sitting through an easy course, no need to look any further because class has just begun.

Everyone is guaranteed an "A" for the course as long as you sit through the course and pay attention (you can take notes if you wish). From there, all you have to do is take what you learned from the course and utilize it in the gym for massive tricep gains.

Chapter 1: Anatomy of the Triceps

The triceps brachii (better known as the triceps) has three heads—lateral, medial, long. All three heads of the triceps are connected to the humerus and scapula bones. The muscle then travels down the arm and is connected on to the ulna of the forearm.

Lateral Head:

The lateral head of the triceps is found on the outer side of the humerus. This section of the triceps is what makes up the horseshoes shape of the triceps which all bodybuilders strive for.

Medial Head:

The medial head of the triceps is found in the middle of the back portion of the upper arm.

Long Head:

The long head of the triceps is the largest part of the triceps and is found running down the back of the arm along the body.

Chapter 2: Different Parts of the Triceps

In this chapter we are going to talk about the different parts of the triceps so you fully understand each specific part of the muscles.

The primary function of all parts of the triceps is to straighten the arm by extending at the elbow. Picture this movement as a triceps pushdown using a cable machine where your arm is bent at the elbow and as you push down using your triceps, your arm becomes straight at the bottom of the movement.

The long head of the triceps has one main function and that is to adduct the arm down to the body.

Chapter 3: Different Tricep Exercises

Chapter 4: Mass Building Tricep Workouts

Here you will find numerous workouts that you can try in the gym. Give them a shot and see which works best for you. Remember, not all exercises or workouts will work for everyone, each person’s muscles respond differently to the stimulation of a workout; therefore, you will need to play with different exercises and different rep ranges.

Workout #1

Close-Grip Bench Press 4x8-12
Cable Straight Bar Pushdowns 4x8-12
Dumbbell Triceps Kickbacks 4x8-12

Workout #2

Barbell Reverse-Grip Bench Press 4x8-12
Cable V-Bar Pushdowns 4x8-12
Dumbbell Tate Press 4x8-12

Workout #3

Weighted Dips 4-8-12
Skull Crushers 4x8-12
Overhead Cable Triceps Extensions 4x8-12

Workout #4

JM Presses 4x8-12
Cable Rope Pushdowns 4x8-12
Dumbbell Kickbacks 4x8-12

Workout #5

Decline Skull Crushers 4x8-12
Cable Straight-Bar Reverse Pushdowns 4x8-12
Overhead One-Arm Cable Triceps Extensions 4x8-12

Workout #6

Standing Barbell Triceps Extensions 4x8-12
One-Arm Rope Pushdowns 4x8-12
Assisted Dip Machine 4x8-12

Workout #7

Standing Barbell Triceps Extensions 4x8-12
One-Dumbbell Triceps Extensions 4x8-12
Push-Ups (hands closer than shoulder width) 4x8-12

Workout #8

Incline Barbell Triceps Extensions 4x8-12
Lying Cable Triceps Extensions 4x8-12
Machine Dips 4x8-12


When it comes down to it you want to focus on the mind-muscle connection. You should really feel each rep and feel the muscle working. If you don't feel an exercise in your triceps, then you are probably doing it wrong or are using a weight that you can't handle and are using more than just your tricep muscles.

Most of all have fun with your workouts. If you aren't having fun, then what's the point? Utilize what you learned in this course and see where it takes you. Good luck and see you at graduation!

Written by Matt Weik

The Complete Muscle Building E-Book


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