If you have reached a plateau in your training and feel that your triceps are unlikely to grow any bigger, it might be time to take things to the next level.
Doing a few dips in the gym and doing a few standing dumbbell extensions will definitely work your triceps, but sometimes you need to really up the intensity in order to stimulate growth, and I have just come across three challenging exercises that will do just that.
You can view these three exercises in the workout video below:
As you can see, this is a gruelling workout that should deliver some impressive results simply because of the pure effort needed to complete each exercise.
The first exercise is a weighted dip, which is obviously going to be way more effective than an ordinary bodyweight dip, and here is the recommended workout (based on a bodyweight of around 85 kg):
- 4 reps @ 65 kg (2 sets)
- 3 reps @ 75 kg (2 sets)
- 2 reps @ 95 kg (2 sets)
- 1 rep @ 105 kg (2 sets)
(You can adjust the weight down if this is too difficult, and you only need to do this particular exercise once or twice a month, according to the man in the video who demonstrated these workouts, because it is so intense).
The second exercise is a tricep extension push-up, which is more intense than a regular push-up because it requires the use of a balance ball. It also engages your core more, which is an added benefit. Here is the recommended number of reps:
- 6 – 8 reps (3 sets)
The final exercise is the single bar dip, which is one that will require a little bit of practice if you have never done it before because this is quite a hard exercise to get right. It is also really physically demanding as well, which doesn’t exactly make it any easier, but it does at least ensure that your triceps are pushed to the limit. Here is the recommended number of reps and sets for this particular exercise:
- 8 – 12 reps (3 sets)
If you can complete this short, but intense workout, you should start to see some impressive results in no time at all.
Just remember to complete the warm-up beforehand because you would be crazy to dive straight into weighted dips without warming up your muscles prior to this.
The warm-up stretches and exercises are listed at the beginning of the video and include regular bodyweight dips and muscle ups, for example.