Improve Your Triceps Gains
Improve Your Triceps Gains: Step-by-Step Workout for Long & Short Head Growth 💪 (Inspired by Ross Dickerson & Arnold Schwarzenegger)
Introduction: Why You Must Train Triceps the Right Way
Many lifters chase bigger biceps, but did you know your triceps make up nearly 70% of your upper arm size? That’s why mastering triceps training is essential for serious arm growth.
But here’s the catch — most people only target the long head, ignoring the lateral and medial heads. A complete triceps workout hits all three heads, especially the long and short (lateral) head.
Let’s learn how Ross Dickerson’s sculpted triceps and Arnold Schwarzenegger’s classic mass-building routines can take your triceps to the next level.
Anatomy of the Triceps: Understanding the 3 Heads
To fully understand your workout, here’s a quick anatomy breakdown:
- Long Head: The largest part; runs down the back of your arm and gives width.
- Lateral Head (Short Head): Visible from the side and gives the horseshoe look.
- Medial Head: Deep underneath; helps lockout movements.
Training all 3 gives you balanced thickness, strength, and visual separation.
Warm-Up (5-10 Minutes)
Don’t skip this! Get blood flowing with:
- Arm swings
- Light rope pushdowns (2 sets of 15 reps)
- Close-grip push-ups (1–2 sets)
Step-by-Step Triceps Workout (Ross Dickerson + Arnold Influenced)
1. Overhead Dumbbell Extension 🏋️♂️ (Long Head Focus)
Inspired by Ross Dickerson
- Sets: 4
- Reps: 12–15
- Tip: Use full range of motion, stretch at the bottom, and squeeze hard at the top.
This stretches the long head under load — a mass builder.
2. Skull Crushers (EZ-Bar or Dumbbells) 💣 (Long Head & Medial Focus)
Arnold’s go-to triceps killer
- Sets: 4
- Reps: 10–12
- Tip: Lower the bar behind your head for extra stretch.
This hits long and medial heads with insane intensity.
3. Cable Rope Pushdowns 🧵 (Lateral/Short Head Focus)
Ross Dickerson uses this to finish off his triceps
- Sets: 4
- Reps: 15–20
- Tip: Spread the rope at the bottom and pause.
This brings out that detailed horseshoe shape and torches the short head.
4. Close-Grip Bench Press 🏋️ (Overall Triceps Mass)
Arnold’s favorite compound triceps move
- Sets: 3
- Reps: 8–10
- Tip: Keep elbows tucked and use controlled form.
It engages all three heads but places massive tension on the long and lateral heads.
5. Triceps Dips (Bodyweight or Weighted) 🔥 (Complete Triceps Activation)
- Sets: 3
- Reps: Until failure
- Tip: Keep body vertical to emphasize triceps over chest.
A finisher for strength, endurance, and volume. Both Arnold and Ross include dips weekly.
Bonus: Triceps Superset (Optional Burnout Set)
Do this at the end for next-level growth:
Superset:- Rope Pushdowns (15 reps)
- Overhead Extensions (15 reps)
- Repeat: 3x, no rest
Arnold’s Philosophy: Shock the Muscle!
Arnold believed in constantly changing angles, supersetting, and going to failure. His advice?
“If it burns, you’re growing.” 🔥
He’d combine skull crushers, close-grip bench, and dips in brutal supersets to completely exhaust the triceps.
Ross Dickerson’s Secret: Mind-Muscle Connection
Ross focuses heavily on:
- Form and tempo
- Controlled negatives
- Squeezing at peak contraction
He believes in lighter weight but higher tension. His triceps are lean, defined, and powerful.
Triceps Training Tips for Maximum Growth
- Train triceps twice per week for better results.
- Focus on range of motion and isolation, not just weight.
- Don’t neglect the short/lateral head — that’s where shape comes from.
- Eat enough protein and calories to support arm growth.
Final Words: Build Triceps Like Ross & Arnold 💪
Want arms that fill your sleeves and demand attention? Then don’t just focus on curls — prioritize triceps with targeted routines like the legends.
By combining Ross Dickerson’s modern isolation focus with Arnold’s raw intensity, you’ll hit both the long and short head of the triceps effectively.
Remember: Big arms = Big triceps.
Related Content You’ll Love:
- Best Dumbbell Exercises for Triceps Growth
- Ross Dickerson's Full Arm Day Routine (With Video)
- Arnold Schwarzenegger’s Classic Chest and Triceps Routine
FAQs
-
Which head makes your triceps look bigger?
The long head contributes most to size, but the lateral head gives the horseshoe shape. -
How often should I train triceps?
2 times per week is optimal.
-
Can I train biceps and triceps together?
Yes, this is called "arm day" and is highly effective. -
What’s the best time to train triceps?
After chest or on a separate arm-focused day.
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