Arnold Schwarzenegger’s Tricep Workout

By / November 13, 2023

Arnold’s History

When it comes to bodybuilding legends, Arnold Schwarzenegger stands tall as an icon. His impressive physique, particularly his triceps, remains a benchmark for fitness enthusiasts. This blog post delves into Arnold’s tricep workout routine, offering insights into the exercises that sculpted some of the most famous arms in bodybuilding history.

Understanding Triceps Anatomy

Before diving into the workout, it’s crucial to understand the triceps muscle. Located at the back of the upper arm, the triceps brachii has three heads: the long, medial, and lateral heads. Effective triceps workouts target all three heads for balanced development.

Arnold’s Tricep Workout Routine

Arnold's Tricep Workout Routine
via arnld schwarzenegger instagram

Arnold’s approach to tricep training was as rigorous and detailed as the rest of his bodybuilding regimen. Below is a table summarizing the key exercises that constituted his tricep workouts:

Close-Grip Bench Press48-12Focus on keeping elbows close to the body.
Skull Crushers (Lying Tricep Extensions)48-12Perform with an EZ bar for wrist comfort.
Overhead Tricep Extension38-12Can be done with a dumbbell or barbell.
Tricep Dips410-15Lean forward slightly to engage the triceps more.
Cable Pushdowns310-15Use a rope attachment for a fuller range of motion.

Close-Grip Bench Press

Close-Grip Bench Press
via arnld schwarzenegger instagram

A staple in Arnold’s routine, this exercise emphasizes the lateral and medial heads of the triceps. The close grip forces the triceps to work harder than in a regular bench press.

Skull Crushers

Also known as lying tricep extensions, this exercise targets the long head of the triceps. Arnold Schwarzenegger performed these with an EZ bar to reduce strain on the wrists.

Overhead Tricep Extension

This movement is crucial for hitting the long head of the triceps, providing a complete stretch and contraction.

Tricep Dips

Dips were a favorite for Arnold Schwarzenegger, known for their effectiveness in working the entire tricep muscle. His technique involved a slight forward lean to increase tricep engagement.

Cable Pushdowns

A great finisher in Arnold’s routine, cable pushdowns help in achieving that peak contraction of the triceps, especially effective with a rope attachment.

Supplementing the Workout: Arnold’s Diet

Supplementing the Workout: Arnold's Diet
via arnld schwarzenegger instagram

Arnold’s diet played a significant role in his bodybuilding success. He focused on high protein intake, moderate carbohydrates, and healthy fats. Lean meats, whole grains, vegetables, and nuts were staples in his diet, ensuring he had the energy and nutrients needed for intense workouts and muscle recovery.


Arnold Schwarzenegger’s tricep workouts were a key component of his arm exercise regime. By incorporating these exercises into your workout routine and complementing them with a balanced diet similar to Arnold’s, you can work towards achieving stronger, more defined triceps. Remember, consistency and dedication are as important as the workout itself.

Leave a Comment

Your email address will not be published. Required fields are marked *

Scroll to Top