Top 20 Triceps Workouts by Phil Heath
Build Rock-Solid Arms: Top 20 Triceps Workouts Inspired by Phil Heath for Massive Growth
If you’re dreaming of those thick, horseshoe-shaped triceps like 7-time Mr. Olympia Phil Heath, you’re not alone. Big arms are not just about biceps — the real size and strength come from your triceps. In fact, the triceps make up nearly 70% of your upper arm, which means if you want your T-shirt sleeves to feel tight, your focus should be on training them smart and hard.
Phil Heath, known as "The Gift," built some of the most admired triceps in bodybuilding history. His secret? Laser focus on form, perfect mind-muscle connection, and using both compound and isolation exercises to target all three heads: the long head, lateral head, and medial head.
So, whether you’re a beginner or an experienced gym rat, let’s break down Phil Heath’s triceps approach so you can start building arms worth flexing!
Why Training Triceps Like Phil Heath Works
Phil Heath didn’t train like the average gym-goer. His triceps workouts were carefully designed to attack the muscle from every angle. The long head gives your arm that thickness, the lateral head gives width, and the medial head gives the round, filled look. To grow, you must hit all three consistently. Heath combined heavy compound movements for power and lighter isolation exercises for precision — the perfect recipe for balanced muscle growth.
Phil Heath's Top 20 Triceps Workouts List
Rope Pushdown (Targets lateral head)
Overhead Rope Extension (Targets long head)
Close-Grip Bench Press (Mass builder)
Skull Crushers with EZ Bar (Long head focus)
Weighted Dips (Total triceps engagement)
Triceps Kickbacks (Lateral head detailing)
Overhead Dumbbell Extension (Long head mass builder)
Single-Arm Cable Overhead Extension (Isolation and symmetry)
Diamond Push-Ups (Full triceps burn)
Straight Bar Pushdown (Medial and lateral head focus)
Bench Dips (Volume and endurance)
Cross-Body Cable Extension (Angle-based isolation)
Machine Dips (Safe and controlled overload)
Reverse Grip Pushdowns (Medial head isolation)
Lying Dumbbell Triceps Extensions (Deep stretch and contraction)
Seated EZ Bar Overhead Extension (Safe long head overload)
Cable Kickbacks (Constant tension)
Incline Dumbbell Kickbacks (Precision targeting)
Triceps Press Machine (Safe to failure)
Resistance Band Pushdowns (Great for warm-ups or burnout)
Step-by-Step Triceps Workout Plan Inspired by Phil Heath
Phase 1: Heavy Compound Lifts for Mass
Start your session with 2-3 compound exercises to build raw triceps power.
-
Close-Grip Bench Press4 sets of 8-12 repsFocus on controlled tempo, explosive push, and firm triceps lockout.
-
Weighted Dips4 sets of 10-12 repsLower slowly for 2-3 seconds, push upward fully engaging triceps.
Phase 2: Isolation Exercises for Shape and Definition
After your compounds, move to isolation to sculpt the triceps.
-
Rope Pushdowns4 sets of 12-15 repsStretch at the top, split the rope at the bottom for a peak contraction.
-
Overhead Rope Extension3 sets of 12-15 repsFocus on the long head, control the stretch, squeeze hard at the top.
-
Skull Crushers (EZ Bar)4 sets of 10-12 repsLower the bar to the forehead or slightly behind for max tension.
Phase 3: Finisher for Burnout and Total Exhaustion
End with these two to fully fatigue the triceps.
-
Diamond Push-Ups3 sets to failureKeep strict form, go until your triceps give out.
-
Triceps Kickbacks3 sets of 15-20 repsLight weights, slow tempo, big squeeze at the top.
Water and Recovery Timing
Hydration is key for muscle performance. Phil Heath always sipped water every 10-15 minutes during his triceps sessions to maintain strength and muscle pumps. Keep your water bottle close and avoid letting thirst creep in.
Protein Shake for Recovery
Muscle growth happens after the workout, not during it. Right after finishing your triceps session, it’s essential to refuel your muscles with a high-quality protein shake. Phil Heath would often take 25-35 grams of whey protein isolate within 20 minutes post-workout to kickstart recovery and muscle repair.
Train Like Phil Heath, Stay Motivated with FunGymBody
Phil Heath’s triceps workouts show that smart training, not just heavy lifting, is what builds massive and sculpted arms. Follow this plan with discipline, focus on the correct form, maintain proper rest between sets, and nourish your body with clean protein and hydration.
Final Words
Building triceps like Phil Heath won’t happen overnight, but with this workout structure, consistency, and dedication, you will see noticeable growth and strength. Always remember, proper execution, hydration, and post-workout nutrition are the foundations of real gains. Train smart, stay patient, and keep your motivation alive — the results will follow.
No comments:
If you have any drought, please let me know. I have attached so many health tips and bodybuilding tips for you which is really informative. So, you are requested to visit healthbestfit.com and share my website including all post as more as possible.