I train my triceps several times per week, usually between 2 and 4 sessions. 2 of these sessions are full workouts and the rest are extra workouts.
Today was an example of an extra workout. I use these sessions to get some extra work in. But I am conscious of recovery so I use a range of machines, bands and cables. The reps are higher. Today I hit:
Machine close grip bench press- I worked up to 8 plates for 15 reps. In total I did 5 sets of 15 reps (total 75 reps)
Band pushdowns. I choked a green band over the power rack and did 5 sets of 25 reps. (total 125 reps).
Rope pushdowns. 4 sets of 25 reps. (total 100 reps).
Overhead rope extensions. 4 sets of 25 reps. (total 100 reps).
That’s a total of 300 reps in about 25 minutes. The weights were light but the reps were obviously higher than if I were doing a major tricep workout.
The video below shows an example of each movement. I think extra tricep work is underrated. You need to monitor recovery of course but extra workouts have certainly helped my bench and tricep development. Think variety and use lots of different movements.
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