The PERFECT Science Based Tricep Workout (2025 EDITION)

With the return of the perfect workout series, I am updating the perfect triceps workout to give you the best triceps workout you can do. The biggest difference is that I am giving you not Justine, but two perfect triceps workouts for you to try that are not just randomly thrown together, but are based on science.

While this perfect triceps workout is based on science, that doesn’t mean it is simply married to the latest research fads that everyone is jumping behind and throwing all other techniques out the window for. Instead, it’s going to be based on anatomy, biomechanics, as well as some of the newer research.

The PERFECT Triceps Workout – http://athleanx.com/x/perfect-triceps-workout-2025
Subscribe to this channel here – http://bit.ly/2b0coMW

Now, the perfect triceps workout based on science should consist of exercises not just for the medial and lateral heads of the triceps, but the long head of the triceps as well. That said, even that doesn’t make the triceps workout complete. In order to round your arms with a well rounded, perfect workout, you need to fill in the gaps of what is lacking on those popular triceps exercises and put science into your training.

The perfect triceps workout needs to take into account the importance of both the lengthened and contracted position of the triceps, especially of the long head. So, we will be utilizing exercises that explore the long head of the triceps being in its most shortened, contracted position and its lengthened, stretch position.

We also know, thanks to science, that hitting the triceps twice in a week is likely better than once a week, giving you different ways to hit the triceps as well as shortening the workouts so that you can attack another muscle group in the same day.

Take note, however, that this perfect triceps workout is designed to either compliment the perfect chest workout on the same day, or can be utilized as a standalone workout on its own.

So what the perfect triceps workout look like?

Perfect Triceps Workout 1:

1. Triceps Pushdowns: 2-3 x 6-8 FF

– This is meant to overload the triceps, especially in the lateral and medial heads, since your arms will not be traveling behind your body.
– Keep this weight heavy, but do your best not to turn this into a jackhammer pushdown. This exercise is meant to hit the triceps, not the shoulders and lower chest.

2. Lying DB Extensions: 2-3 x 8-10 + Eccentric Only Reps

– Once you reach concentric failure, simply cheat the dumbbells back to your chest, press them up and then slowly lower them behind your head until you reach eccentric failure where you cannot control the weights going back anymore
– Using dumbbells instead of an EZ-curl bar is important in order to complete the eccentric only reps, as it will be much harder to cheat the bar up without hitting the back of your head in the process.

3. DB/Cable Triceps Kickbacks: 2-3 x 10-12 + Partials

– One of the most underrated triceps exercises, especially for the long head of the triceps. This is because very few exercises actually allow for the long head to achieve its fully contracted position with the arm behind the body.
– You can use dumbbells or cables depending on what you have access to. It is worth noting that the cable version of this exercise has a slightly different resistance curve than the dumbbell version.
– Once failure is reached, continue to eke out a few more partial reps as we know that partial reps after reaching failure will produce more growth.

4. Cobra Pushups: 1 x Failure

– Finish the workout with this bodyweight burnout exercise in order to gain better command of your body in space.

Watch the video for the second perfect triceps workout as it will round out the training you will need to do to completely hit the muscles of thetriceps over the course of the week and reach the ideal amount of frequency / volume.

Here are the relevant studies used to build this perfect tricep workout:

– https://pubmed.ncbi.nlm.nih.gov/27102172/
– https://pmc.ncbi.nlm.nih.gov/articles/PMC6950543
– https://journals.lww.com/nsca-jscr/abstract/2022/02000/muscle_failure_promotes_greater_muscle_hypertrophy.8.aspx
– https://www.researchgate.net/publication/380851058_Resistance_training_beyond_momentary_failure_The_effects_of_lengthened_supersets_on_muscle_hypertrophy_in_the_gastrocnemius
– https://pmc.ncbi.nlm.nih.gov/articles/PMC9935664

The PERFECT Triceps Workout – http://athleanx.com/x/perfect-triceps-workout-2025
Subscribe to this channel here – http://bit.ly/2b0coMW

If you are looking for a step-by-step workout program with a meal plan included, be sure to head over to athleanx.com and use the program selector to find the program that best matches your current training goal and ability levels.

For more videos on building muscle, make sure to subscribe to this channel here on YouTube and remember to turn on your notifications so you never miss a new video when it’s published.