Tip: Double-Down Triceps Training

Use this compound set to totally exhaust your muscle fibers and hit the neglected long head of the triceps.

Compound sets are different than supersets. A superset is when you do two exercises for two different muscle groups back-to-back, like bench presses for chest then barbell rows for back.

A compound set involves two exercises for the SAME muscle group, hitting the group from different angles. Here's a great compound set for triceps:

  • A1. Dip, max reps. Rest 15 seconds, then...
  • A2. French Press, 10-12 reps

Dips are great for emphasizing the lateral head of the triceps and following up with a French press takes care of the long head of the triceps, which is the part most lifters struggle to develop. The farther overhead you move your arms for triceps work, the more you'll stimulate the long head.

Higher-reps work great here, as heavier weights can create elbow stress if the angles aren't just right.