Try The Most Difficult 6-Minute Triceps Workout Now

If this isn’t the hardest 6-minute triceps workout you’ve ever tried we want to know how you’re training!

In just 6 minutes, this workout will have your triceps talking to you the next day.

Workout by Jeff Cavaliere, pro athlete and physical therapist.

What you’ll need:

• 2 dumbbells (lighter than what you’d usually train with)
• 2 more dumbbells (double the weight of the above dumbbells)
• Incline bench

Hardest 6-minute triceps workout

You’ll do two rounds of:

Make sure you focus on the eccentric contraction with the incline dumbbell extensions, especially when you’re working on the full reps. These should take about 6 seconds to complete, with the dumbbells coming down for 3 seconds and coming up in the same amount of time.

When you move on to the tricep kickbacks, try to hold the dumbbells at the top of the exercise for a second. Because you’re trying to achieve as many reps as possible in a minute, if you’re not able to do this, try to hold the dumbbells in that top contraction position until the minute runs out.

Focus primarily on the eccentric part of the movement during the French Press Drop in minute 3. Your chest will help you bring the weight up as you press, but the work is being done by the triceps on the way down.

Try to get as many reps in as possible in each section of this triceps workout. Repeat for two rounds to achieve six minutes of work in total.

Use the light pair of dumbbells for the first two minutes and change to the heavy ones for the third.

Watch the hardest 6-minute triceps workout

Read more: How to Do Cardio with Kettlebells or Dumbbells – 10 Workouts Included

Training your triceps is crucial for several reasons, encompassing both functional fitness and aesthetic considerations. Here are some compelling reasons why incorporating triceps training into your workout routine is essential:

1. Arm Strength and Functionality:
   • Pushing Movements: The triceps are the primary muscles responsible for extending the elbow joint. This action is crucial in various pushing movements, including pushing open doors, lifting objects, and performing push-ups.
2. Balanced Muscle Development:
   • Aesthetic Appeal: Well-developed triceps contribute to balanced and proportionate arm aesthetics. Training both the biceps and triceps ensures that the muscles surrounding the upper arm are harmoniously developed, preventing muscle imbalances.
3. Improved Athletic Performance:
   • Sports Involving Arm Movement: Many sports, such as swimming, tennis, and basketball, require powerful arm movements. Strong triceps enhance athletic performance in these activities by providing strength and endurance.
4. Enhanced Metabolism:
   • Muscle Mass Contribution: Like the biceps, training the triceps helps increase overall muscle mass. As muscle tissue requires more energy than fat at rest, having well-developed triceps contributes to a higher resting metabolic rate.
5. Joint Stability and Injury Prevention:
   • Elbow Support: The triceps play a crucial role in stabilizing the elbow joint. Strengthening these muscles can reduce the risk of injuries, particularly for individuals engaged in weightlifting or repetitive arm movements.
6. Functional Movements:
   • Lifting and Carrying: Triceps strength contributes to the ability to lift and carry objects effectively. Whether it’s lifting a suitcase or carrying groceries, strong triceps enhance functional movements in daily life.
7. Support for Chest Workouts:
   • Complementary Muscles: The triceps are engaged during various chest exercises, such as bench presses and push-ups. Training the triceps helps provide additional support for these compound movements.
8. Posture Improvement:
   • Shoulder and Arm Alignment: Well-developed triceps contribute to better shoulder and arm alignment, promoting good posture. This is beneficial for overall spinal health and reducing the risk of shoulder-related issues.
9. Injury Rehabilitation:
   • Recovery Support: In cases of injuries or conditions affecting the biceps, training the triceps can be part of a rehabilitation program. Strengthening the opposing muscle group can aid in recovery and maintain overall arm function.
10. Functional Independence:
    • Everyday Activities: Strong triceps contribute to functional independence by facilitating everyday activities such as getting up from a seated position, lifting objects overhead, and performing various chores.

Incorporating a variety of triceps exercises, such as triceps dips, triceps pushdowns, and overhead triceps extensions, into your workout routine ensures comprehensive development of your upper arm muscles. Whether your fitness goals are centered around strength, aesthetics, or overall well-being, training your triceps is a vital component of achieving a balanced and functional physique.

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