Advanced Tricep Workout

An advanced triceps workout attacks the triceps from different angles with multiple exercises. The triceps have three portions, called heads, that attach to the shoulder and elbow. Although all three heads work to straighten the elbow, only the long head extends the shoulder and brings the joint laterally toward the body. Combining exercises that work the arms in various positions to make a workout is advanced because of the difficulty involved in performing more than one or two exercises for a single muscle group.

Triceps Kickbacks

The triceps kickbacks is a well-known triceps exercise that utilizes a single dumbbell to target the triceps. This exercise not only straightens the arms but also extends the shoulder behind you, emphasizing the long head of the triceps. To perform a triceps kickback with your right arm, hold your arm bent at a 90-degree angle against your side with your palm facing inward. Next, extend your arm and shoulder behind you until your arm is straight. Repeat with the left arm.

Lying Dumbbell Triceps Extension

The lying dumbbell triceps extension is an exercise that works your triceps with your arms in a different position than the kickbacks. Your muscles become stronger only in the ways that you work them, including in the position and range of motion. This principle is known as the principle of specificity. To perform a lying dumbbell triceps extension, lie face up on a bench holding one end of dumbbell between your hands. Bend your elbows and position the dumbbell off the bench and above your head, and then lift the weight toward the ceiling until your arms straight.

Triceps Pushups

The triceps pushup is a simple move that works the body without using equipment -- lifting a significant portion of your bodyweight still makes this exercise challenging. A triceps pushup is similar to a regular pushup except that the hand position is narrower and the elbows do not flair out to the sides. Start in pushup position, then bring your hands a couple inches toward each other in both direction. Next, bend your arms to lower your chest toward the floor and pinch your elbows toward your sides too. To distinguish this as a triceps exercise worthy of an advanced workout, hold the low position of your last repetition for 15 to 60 seconds.

Workout Sets and Repetitions

For this advanced workout, do eight to 12 repetitions of each exercise. Perform three sets. A single set could likely tire a beginner because there are three exercises for the triceps, which is like performing three sets of a single exercise. Even two sets might be a challenge. Only do as many sets as you are able to do without compromising your form and rest for three minutes to recover between each set.