Your Cart is Empty

August 21, 2019 4 min read

Getting the sweet, sculpted definition in your triceps—the three-headed muscles on the backs of your arms—can seem insanely difficult. And it is, but that’s not because tricep workouts are impossible or because these muscles are hard to hypertrophy. In fact, for most of us, muscle hypertrophy (i.e. muscle growth) comes easier in our arms, since the muscles in this area tend to be more replete withfast-twitch muscle fibres, which facilitate quick, explosive movements but tire quickly (as opposed to slow twitch fibres, which facilitate endurance movements and can go for hours—think quads, calves and glutes). When it comes to your triceps, specifically, the fast twitch muscles in your triceps outnumber slow twitchtwo to one. This means that your triceps should be easy to train for lean gains. So what gives? 

It could be a couple things.

  1. Fat, friends. Fat gives. Or more to the point, fatwon’tgive. Your triceps may already be ripped AF, but if you can’t see them under a layer of excess fat, then you can’t see the rewards of all your tricep workouts.
  2. Light-weight, high-rep training. If you want to see solid definition in your triceps, you’re going to have to lift heavy, hard and for lower reps. Use equipment you can load up and be sure you include at least one piece of gear that allows you to train unilaterally (one side of the body at a time). Dumbbells are our top pick. In addition to letting you add on serious resistance, they allow you to see and fix any muscle imbalances between sides of the body to create a more functionally and aesthetically strong physique. And remember what we said about fast-twitch fibres: they’re meant to perform for short, intense bursts— not for the long-haul of high rep training. To see results from your tricep workouts, you want to pick up heavy weights and train for lower reps. How low? 8-12 is a good range, with around 12 being your rep count for your first set, and 8 being your count for subsequent sets when you’re more tired.

So, you shouldn’t train triceps for high-repsat all?

We didn’t saythat.It’s always good to train every muscle in your body a variety of ways to keep fitness plateaus at bay and create a more balanced body, but if you’re looking to target train your triceps for honed-in gains, then you need to focus on fast-twitch training for your triceps at least once a week; maybe twice a week if your triceps are particularly stubborn. While people tend to have more fast-twitch muscle fibres in their arms, some people will have less of this more than others, and if this is you, you may need to do a fast-twitch tricep workout twice a week. The rest of the time, incorporate your tricep training into other workouts, like a yoga flow or a total body plyometricHIIT blast. Moves like cobra pose, a Hindu push-up in yoga or push-up burpees or dive bombers in HIIT will still train your triceps, but in a different way that will give your body more well-rounded strength. 

The 30 Minute Fast-Twitch Tricep Workout

This tricep workout will not only help you hypertrophy your tris, but— since you can’t spot lose fat—it also incorporates total body plyometric moves that involve your triceps to help you burn more fat overall during your sweat ‘sesh. The result is a leaner, meaner body everywhere—especially your triceps.

Smash it out! Any exercise with an asterix (*), you’re going to perform for 8-12 reps--these are your fast-twitch moves, so be sure to load up. For the others, you’re going to time the move, settingyour timer to 50 seconds work, 10 seconds rest. Aim to do the entire circuit 5 times through. You got this!

Single Arm Shoulder Press*

Modifications/Notes: Keep feet on the floor  and focus on the shoulder presses if your form is failing trying to include the ab work. Doing one arm at a time allows you to really focus on any muscle imbalances. If one arm is stronger than the other, train at the weaker arm’s resistance for BOTH arms rather than using differentdumbbell weights and increasing the imbalance. Gradually increase the weight of the weaker arm until is equal to that of your dominant one. Then, up the weight on both arms from there, when ready. 

Fast Feet Drop

Modifications/Notes: If the drop is too difficult, try stepping back and then into plank pose, then stepping up to standing again for fast feet. Add the weighted vest for an extra challenge. 

Bench Press*

Modifications/Notes:  Maintain a soft bend in your elbow as you push up; this will keep the weight in your muscles, not your joints. Your grip should be slightly wider than shoulder-width for a standard bench press, but to really target your triceps, bring your grip in closer, so your hands are above your chest. 

In & Out Push-Up

Modification/Notes: For a less challenging option, remove the explosive part of the push-up and simply step your hands up to your Challenger Bar. 

Skull Crusher + Kicks*

Modifications/Notes: Focus on the skull crusher and take out the kicks if the combination is too challenging. 

Sandbag Clean & Tricep Extension


Modifications/Notes: Focus on the upper body part of the movement, but keep a soft bend in your knees. Remember to lift as heavy as you safely can to maximize hypertrophy. 


Did you do this fast-twitch tricep workout? What did you think? Tell us in the comments!

Leave a comment

Also in Insider News

Denetra's Favorite Bicep Exercises for Strong, Sexy Arms
Denetra's Favorite Bicep Exercises for Strong, Sexy Arms

September 29, 2020 2 min read

BodyRock Trainer Denetra shares her favourite bicep exercises. Hit this two-headed muscle with these moves and see insane gains!
Read More
Kale Smoothie Recipe for Improved Workout Recovery
Kale Smoothie Recipe for Improved Workout Recovery

September 27, 2020 1 min read 3 Comments

Nothing bittersweet about this nutritionist created kale smoothie recipe! Whip it up to help reduce inflammation and improve your workout recovery time.
Read More
The Real Reasons You’re Not Getting Abs (Despite Your Best Efforts)
The Real Reasons You’re Not Getting Abs (Despite Your Best Efforts)

September 24, 2020 4 min read 4 Comments

Are your six-pack dreams feeling more like a nightmare? Read our latest blog and learn why you’re not getting abs. The answers may surprise you!
Read More
Shipping & Delivery

Due to COVID-19, shipping systems the world over are experiencing abnormal delays. There is an enormous demand on postal and delivery services as online shopping has skyrocketed, due to store closures and stay-at-home mandates. This is an unprecedented situation, and we are working around the clock to fulfill your orders as quickly as possible. To be clear, we are filling orders in 4-6 days, and we are shipping immediately after that. Once shipped, our shipping partner, UPS, will get your order out to you as quickly as possible. Thanks for your support and understanding.

Are you in Canada? Specifically, are you outside of a metropolitan centre? We need to alert you to a disruption in shipping due to COVID-19. Our preferred shipping provider, UPS, has informed us that they cannot guarantee express shipping for many locations. We have also seen that packages delivered to Toronto, Ottawa, Vancouver, etc, are not waylaid, but packages delivered to areas just outside of these cities are being held in transit for days or even weeks. UPS has discontinued their guarantee of 1-4 day delivery, which you can read more about here. Therefore, we can guarantee early fulfillment but not early delivery of our goods from our warehouse to your door at this time.


We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA & Canada via expedited or standard shipping with our partners at UPS. Once your order is received and processed, it typically takes 2-4 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.

We ship within Canada and the United States via UPS with Standard & Expedited shipping (whichever is faster)

For locations outside of the US and Canada, we ship using FedEx International (EUROPE and Other Nations), which is usually in transit for 7-10 business days, depending on location.

We ship all of our physical products with UPS, from our warehouse location in Kingston, Ontario, Canada. Delays caused due to custom withholds are not included in these estimated delivery times.

Returns & Exchanges

BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

Digital Products

We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.


All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.