How many sets of triceps per week?

Most lifters progress on 6 to 14 hard sets a week, on top of the triceps work that bench and overhead pressing already give you. FlexFit starts near the low end of your program's range and adds sets as you log them.

Can you train triceps at home with no cable?

Yes. Dips, diamond push-ups, and a dumbbell overhead extension cover a press pattern and an isolation pattern. FlexFit programs those when your equipment profile has no cable stack.

Triceps Exercises

The triceps straighten the elbow and take on a large share of every press. Close-grip presses and dips load them with a heavier weight. Pushdowns, skull crushers, and overhead extensions isolate the elbow with the upper arm more fixed. FlexFit programs one heavier pattern and one isolation pattern across the week, using dips and dumbbells at home and cables or a bar at the gym.

How to train triceps

Pair a press or dip with an extension each week. Close-grip presses and dips sit in the 6 to 12 rep range. Pushdowns, skull crushers, and overhead extensions sit in the 8 to 15 range. Keep the upper arm still on extensions so the elbow does the moving, and stop a rep or two before the lockout gets sloppy.

How FlexFit programs triceps

At home, FlexFit programs dips, diamond push-ups, dumbbell overhead extensions, and dumbbell kickbacks. At the gym it adds the close-grip bench press, cable pushdowns, and skull crushers. Sets and reps come from your program's current week and the last time you logged the movement.

Triceps exercises in FlexFit's library

Cable Overhead Extension
Attach a rope handle to a low cable pulley and face away from the machine. Grab the rope with both hands, step...
Close-Grip Bench Press
Lie flat on a bench with feet planted on the floor. Grip the barbell with hands positioned slightly narrower than...
Diamond Push-Up
Start in a standard push-up position, but place your hands together directly under your chest with your thumbs and...
Dips (Triceps)
Position yourself between parallel bars with arms fully extended, supporting your body weight. Lean slightly forward...
Kickback (Dumbbell)
Place one knee and hand on a bench for support, keeping your back flat and parallel to the floor. Hold a dumbbell in...
Overhead Tricep Extension (Dumbbell)
Stand or sit with your core tight and hold one dumbbell with both hands wrapped around the handle, palms facing up...
Skull Crusher
Lie flat on a bench with feet planted on the floor. Hold a barbell with a shoulder-width grip, arms extended straight...
Tricep Pushdown (Cable)
Stand facing a cable machine with the rope or bar attachment set at upper chest height. Grab the attachment with an...

Triceps training questions

How many sets of triceps per week?: Most lifters progress on 6 to 14 hard sets a week, on top of the triceps work that bench and overhead pressing already give you. FlexFit starts near the low end of your program's range and adds sets as you log them.
Can you train triceps at home with no cable?: Yes. Dips, diamond push-ups, and a dumbbell overhead extension cover a press pattern and an isolation pattern. FlexFit programs those when your equipment profile has no cable stack.