Killer Triceps Workout

The triceps contain three segments, or heads, which respond to different movement patterns. A killer triceps workout includes exercises that hit every head of the triceps. The National Federation of Personal Trainers recommends exercising with an amount of weight that allows you to perform 12 to 15 repetitions. Boost muscle-building hormones in your body by resting 1 to 2 minutes between sets during your workout.

Parallel Dips

Start your killer triceps workout with two sets of parallel dips. Parallel dips work all three heads of the triceps muscle group. Dips are also a compound exercise -- meaning they involve multiple joint movements. They also help build strength in your chest.

Lift your body above a set of parallel bars with your arms fully extended downward, and your wrists facing each other. Avoid leaning forward, and keep your torso as straight as possible throughout the movement. Execute the movement by bending your elbows and lowering your body until your biceps touch your forearms. Complete each repetition by straightening your arms to push back up.

Cable or Rope Extensions

Perform two sets of triceps extensions using either a cable or a rope pulley attachment. Cable and rope extensions are a killer exercise for the long head of the triceps, according to a February 2010 T Nation website article by strength and conditioning specialist Bret Contreras. The long head is the largest part of the triceps; it runs down the back of your arm along the side of your body.

Grasp the pulley attachment from a high pulley with both hands using an overhand grip. Lean forward slightly while standing with your feet shoulder-width apart. Keep your upper arms against your body and perpendicular to the floor throughout the movement. Completely extend your arms downward for each rep.

Seated Half Press

Complete two sets of the seated half press, which is a top exercise for hitting the lateral head of the triceps. The lateral head runs along the outside of your upper arm. Set up a bench with an 80- to 90-degree incline inside a power rack, which is a gym apparatus with adjustable bar catchers. Position the bar catchers level with your hairline when sitting on the bench.

Sit on the bench with the bar over your chest. Grasp the bar with a shoulder-width overhand grip, and quickly push the bar straight up in a bench press fashion. Lower the bar until it stops completely against the pins. Hold for two counts, and push up again.

Close-Grip Bench Press

Finish your killer triceps workout with two sets of the close-grip bench press, which hits the medial head of the triceps hard, according to a December 2009 T Nation article by Clay Hyght, D.C. The medial head sits at the center of the back of your upper arm.

Lie face up on a bench beneath a racked barbell. Grasp the bar with your hands shoulder-width apart or slightly closer. Lower the bar until it touches your chest, then push the bar back up until your arms fully extended. Keep your elbows close to your body throughout the movement.