Tricep Training: Optimal Exercises and Volume on Push Day

How many tricep exercises should I do on push day?

On a push day, the optimal number of direct tricep exercises typically ranges from 1 to 3, depending on your training experience, overall weekly volume, and the intensity of your compound pressing movements.

Understanding Push Day Dynamics

A "push day" in a split routine primarily targets the pushing musculature of the upper body: the chest (pectorals), shoulders (deltoids), and triceps. These muscle groups work synergistically in compound movements such as bench presses, overhead presses, and dips. The triceps, in particular, serve as the primary elbow extensors, playing a crucial role in the lockout phase of all pressing exercises.

The Role of Triceps in Push Movements

The triceps brachii muscle, located on the posterior aspect of the upper arm, consists of three heads: the long head, lateral head, and medial head. All three heads contribute to elbow extension, but the long head also assists in shoulder extension and adduction, making it bi-articular.

During compound push exercises, your triceps are already heavily engaged. For instance:

• Bench Press (all variations): Significant tricep activation, especially towards the top of the movement.
• Overhead Press (Dumbbell, Barbell, Machine): Triceps are heavily recruited to extend the arms overhead.
• Dips: An excellent compound exercise that intensely works the triceps, chest, and shoulders.

This pre-fatigue means that by the time you move to isolation tricep exercises, your triceps have already performed substantial work.

Key Factors Influencing Tricep Exercise Volume

Determining the ideal number of tricep exercises is not a one-size-fits-all answer. Several factors should guide your decision:

• Training Experience Level:
  • Beginners: Typically require less volume to stimulate growth and strength adaptations. Their nervous system and muscles are highly sensitive to new stimuli.
  • Intermediates/Advanced: May require higher volumes or intensities to continue progressing, as their bodies have adapted to previous training loads.
• Overall Training Volume: Consider your total weekly sets for triceps across all training days. If you train triceps twice a week (e.g., push day and a separate arm day), the volume on push day might be lower than if push day is your sole tricep training day.
• Specific Goals:
  • Hypertrophy (Muscle Growth): Often benefits from moderate to higher volumes (e.g., 10-20 sets per muscle group per week, spread out).
  • Strength: Focus on heavier loads and lower reps, which might mean fewer direct tricep exercises but higher intensity.
  • Endurance: Higher reps and potentially more exercises, but this is less common for primary tricep training goals.
• Recovery Capacity: Your ability to recover from training is paramount. Factors like sleep, nutrition, stress levels, and individual genetics influence how much volume you can handle and adapt to. Overtraining can hinder progress and increase injury risk.
• Exercise Selection: The type of exercises matters. If you're doing a heavy compound movement like close-grip bench press, it counts significantly towards your tricep volume compared to a lighter isolation exercise like a single-arm cable pushdown.

Recommended Tricep Exercise Volume on Push Day

Given the principles above, here's a general guideline for direct tricep exercises on a push day, after your main compound chest and shoulder work:

• For Beginners (0-1 year experience):
  • 1-2 direct tricep exercises.
  • Focus on mastering fundamental movements like tricep pushdowns or overhead dumbbell extensions.
  • Aim for 3-4 sets of 8-15 repetitions per exercise.
  • Your triceps are already getting significant work from compound presses.
• For Intermediates (1-3 years experience):
  • 2-3 direct tricep exercises.
  • You can incorporate a mix of movements to target different heads (e.g., one pressing movement like close-grip bench or dips, and two extension movements like overhead extensions and pushdowns).
  • Aim for 3-4 sets of 8-12 repetitions per exercise.
  • Consider varying angles and equipment (barbell, dumbbell, cables).
• For Advanced Lifters (3+ years experience):
  • 2-3 direct tricep exercises, potentially with higher total sets or advanced techniques.
  • Volume can be manipulated through set/rep schemes, intensity techniques (drop sets, supersets), or increased frequency.
  • Total direct tricep sets on a push day might range from 6-12, depending on the intensity and the rest of your weekly tricep volume.
  • Advanced lifters often have a more nuanced understanding of their body's recovery and response to volume.

The Golden Rule: Quality over quantity. Performing 2-3 exercises with excellent form, controlled tempo, and progressive overload will yield far better results than doing 5-6 exercises sloppily.

Optimizing Tricep Training on Push Day

To maximize your tricep development on a push day:

• Strategic Exercise Selection:
  • Compound Tricep Focus: Exercises like Close-Grip Bench Press or Dips are excellent for overall tricep mass and strength, engaging all three heads.
  • Long Head Emphasis: Exercises where the arm is overhead, such as Overhead Dumbbell/Cable Extensions, stretch the long head, potentially leading to greater activation.
  • Lateral/Medial Head Emphasis: Exercises like Tricep Pushdowns (rope or straight bar) and Skullcrushers (Lying Tricep Extensions) effectively target these heads.
• Rep Ranges and Intensity:
  • For hypertrophy, stick to the 6-15 rep range.
  • Ensure each set is taken close to muscular failure (RPE 7-9).
  • Progressive overload is key: gradually increase weight, reps, or sets over time.
• Exercise Order: Generally, perform your heavy compound chest and shoulder movements first when you are freshest. Follow these with your direct tricep work.
• Mind-Muscle Connection: Focus on feeling the triceps work throughout the entire range of motion, especially during the eccentric (lowering) phase.
• Listen to Your Body: If your triceps are still sore from a previous workout or feel excessively fatigued after compound movements, reduce your direct tricep volume for that day.

Sample Tricep Exercise Pairings for Push Day

Here are a few effective direct tricep exercises you might incorporate:

1. Tricep Pushdowns (Rope or Straight Bar): Excellent for isolating the lateral and medial heads, providing a strong contraction.
2. Overhead Dumbbell/Cable Extensions: Great for targeting the long head and achieving a deep stretch.
3. Skullcrushers (Lying Tricep Extensions): A classic for overall tricep mass, particularly the long and lateral heads. Can be done with an EZ bar, dumbbells, or straight bar.
4. Dips (Tricep-Focused): If not already performed as a primary compound movement, weighted or bodyweight dips are fantastic for overall tricep development.
5. Close-Grip Bench Press: A powerful compound exercise that heavily recruits the triceps. Can be used as a primary tricep builder or as an accessory after regular benching.

Conclusion: A Balanced Approach

There is no single "magic number" for tricep exercises on a push day. The optimal volume is highly individualized and depends on your training status, overall program, and recovery capacity. For most lifters, 1 to 3 direct tricep exercises, performed with proper form and progressive overload, will be sufficient to stimulate growth and strength on a push day, especially considering the significant work they already perform during compound presses. Prioritize quality over quantity, listen to your body, and consistently strive for improvement.