Triceps: Schwarzenegger’s 4 exercises

Arnold Schwarzenegger believed the triceps needed more work than the biceps — this muscle makes up most of the arm, yet it often gets overlooked. His solution was simple: four basic exercises, consistency and steadily increasing weights.

Why does the triceps need more attention than the biceps?

The triceps accounts for roughly two thirds of the arm’s size. Yet many lifters spend most of their arm training working the biceps. Schwarzenegger did it differently.

He performed more repetitions for the triceps than for any other muscle group, and he always trained it more than the biceps. He did 5–6 sets of each exercise and stuck with the same four movements for about a year. Not because he was lazy — but because consistency works.

A simple truth: a muscle grows when you give it enough stimulus and time to adapt. Constantly swapping exercises doesn’t guarantee that. Schwarzenegger knew this decades ago.

Schwarzenegger’s triceps program: 4 basic exercises in order

Here is exactly what Arnold did — in order, the way he described it himself.

1. Cable pushdowns — 20 reps per set

Schwarzenegger always started his workout with cable pushdowns. He did 20 reps per set, paying attention to two things: the exact path of the movement and a full contraction of the muscles at the bottom point.

Once the 20 reps were done, he carried on with another 5–6 partial reps — sometimes in the upper, sometimes in the lower part of the range of motion. This finishes off the muscles effectively and gives you the burn that growth starts from.

2. French press — 5 sets, 12 reps

The French press can be done lying down, standing or seated — Schwarzenegger used all the variations. His plan: 5 sets of twelve reps.

The main principle: try to “cheat” as little as possible. The more controlled the movement, the harder the triceps works. Your elbows stay in place throughout the exercise — only the forearm moves.

3. Seated one-arm behind-the-head press

The third exercise was the one-arm behind-the-head press, performed seated. Schwarzenegger’s advice: keep your elbow as close to your head as possible — the closer it is, the more isolated the muscle at the back of the upper arm becomes, and the less the shoulder can help.

This is an exercise where it’s easy to lose your technique. Swaying the upper body and letting the elbow flare out take the load off the triceps. Control the movement and use a weight that allows it.

4. Dips — leaning your torso forward

The last exercise was the dip, performed on parallel bars. Schwarzenegger leans his body as far forward as possible — that detail is what makes the difference.

When the torso is upright, the large chest muscle takes over a big share of the load. Leaning forward pushes the chest into the background, and the triceps has to cope on its own. Try it: you’ll feel the difference right away, especially if your chest muscle is stronger than your biceps.

The triceps grows through progress, not through swapping exercises

Schwarzenegger himself emphasized that these exercises are the basic mass gainers for the triceps, but don’t forget to keep adding weight to them. That is not a compliment to the program — it is the core of the program.

Progressive training load means that every week, every month, some parameter should increase — whether that’s the weight, the rep count or the precision of your sets. Without progress the muscle won’t grow, no matter how good your program is.

The second principle is specialization. Schwarzenegger stuck with the same exercises for about a year. He didn’t look for a better exercise — he perfected the ones he already had. This approach works even if you’re not training for the Mr. Olympia title.

FAQ: the triceps and how to train it effectively

How many sets should you do for the triceps?

Schwarzenegger did 5–6 sets per exercise. For beginners, 3–4 sets per exercise is enough as long as technique is solid. You can increase the volume when recovery allows and you’ve hit a plateau.

Does the triceps need more work than the biceps?

Anatomically, yes — the triceps is the larger muscle. Schwarzenegger always trained it more than the biceps. If your goal is bigger arms, it’s worth following the same priority.

Can you do the French press without risking your elbows?

Yes, as long as you have control. Your elbows must stay in place throughout the movement. If pain appears, reduce the weight and check your bar path. Some people find a dumbbell suits them better than the barbell version.

Come in and let’s work on your triceps one-on-one! ArtGym

Author: “FLEX” July 2003

Source: WHO – physical activity.