Is 2 exercises enough for triceps?

Author: Hobart Klocko  |  Last update: Thursday, July 31, 2025

Within a training session, we recommend including between 1 and 3 different triceps exercises, but no more than that in most cases, as doing more than 3 triceps movements in one session is likely just a needless burning of potential exercise variations you can save for later mesocycles.

How many exercises should you do for triceps?

Two Triceps exercises per workout session are generally enough provided that your exercise intensity(loading) and volume are appropriate.

Is 2 exercises enough for biceps and triceps?

Yes, it's generally okay to do two bicep and two tricep workouts in a single session, especially if your overall workout routine allows for it and you're not overtraining. Here are a few considerations to keep in mind:

Is 2 exercises enough for a muscle group?

But, generally speaking, between 2-4 exercises per muscle group is sufficient. This helps stress the muscle from different angles and force vectors, helps reduce overuse injuries, and provides enough variety to prevent you from getting bored.

Are two sets enough for triceps?

Triceps: 6–12 sets per week.

Pressing exercises aren't an efficient way to bulk up your triceps, but triceps extensions are, and both skull crushers and overhead extensions challenge your triceps through a deep range of motion.

The ONLY 2 Tricep Exercises You Need (NO, SERIOUSLY!)

Do I need two tricep exercises?

Within a training session, we recommend including between 1 and 3 different triceps exercises, but no more than that in most cases, as doing more than 3 triceps movements in one session is likely just a needless burning of potential exercise variations you can save for later mesocycles.

Is it OK to do only 2 sets?

If you're new to training, you don't need to spend a lot of time in the gym. You can build muscle with just 1 to 5 sets per muscle per week. You could easily manage that with two full-body workouts per week. For your compound exercises, you could do 2-3 sets per exercise.

Which muscles should not be trained together?

One of the biggest mistakes made by gym goers is training two big muscle groups in the same training session. Combining leg and back exercises, for example, requires a lot of energy and puts pressure on the nervous system.

Is 2 workouts too much?

If you're going hard twice a day, you risk overtraining, injury, and burnout (more on that below), she says. But two lower-intensity efforts—like a slow yoga session and a long walk—can absolutely be safe. “The safety of working out twice a day is endangered when we're talking about two intense sessions,” Dr.

Is 3 sets of 10 enough to build muscle?

This holds that regardless of whether you're trying to build muscle, strength, power, or endurance, performing three sets of 10 reps per exercise is a good place to start. The scheme mostly works, especially if you're just starting out with strength training—because everything works in the beginning.

How to grow massive triceps?

How To Get Bigger Triceps: The Six Best Tricep Exercises
  1. Overhead Tricep Extension.
  2. Tricep Dips.
  3. Skull Crushers.
  4. Tricep Pushdown.
  5. Close-Grip Bench Press.
  6. Diamond Push Ups.

What exercise hits all three bicep heads?

The Weighted Chin Up is the best biceps exercise for hitting all three functions (elbow supination, elbow flexion and shoulder flexion) of the biceps with overload. This exercise will help you build strong arm muscles as well as build muscle mass and should be a mainstay in all your upper body workouts.

Is 2 exercises enough for the chest?

Within a single week (microcycle) of training, we recommend between 2 and 5 different chest exercises. For example, if you train chest 3x a week, you can do a heavy barbell bench on one day, a lighter barbell bench on the next day, and a flye version on the last day for 2 total exercises in the week.

Is 2 exercises enough for biceps?

Is 2 bicep exercises enough? Two basic bicep exercises is really not enough for training biceps and achieving serious arm growth. You should incorporate 3-4 different variations of the curl into your dumbbell biceps workout.

Are triceps 75% of your arm?

That's because the triceps — which make up about two-thirds of your overall arm — are primary movers in a multitude of other compound, multi-joint exercises, including the bench press and overhead press.

What tricep exercise hits all three heads?

Three exercises that hit all 3 heads of the triceps are:
  • Cable Triceps Pushaway for long head.
  • Diamond Cutter Pushup for lateral head.
  • Close Grip Bench Press for medial head – try an underhand grip to see if you feel it more.

Is 2 exercises per workout enough?

“Two or three [per workout] on the low end,” says Eric Sung, C.S.C.S., a private trainer in New York. Sung assigns six compound movements to beginners across different workouts, each of which target a different movement pattern, including push, pull, squat, lunge, hinge, and carry exercises.

What is the rule of 2 exercise?

The rule that both NSCA and the American College of Sports Medicine (ACSM) recommend is the “2-for-2 rule.” After a few workout sessions, you can increase the weight for a certain exercise once you can perform two more repetitions beyond your repetition goal for the last set for two weeks in a row.

What's a 5-3-1 workout?

The 5/3/1 workout is a powerlifting program designed by powerlifter Jim Wendler. The key concept is to slowly build strength through four barbell weightlifting exercises: the parallel squat, bench press, deadlift, and the shoulder press, also known as overhead press or military press.

What muscle gets neglected the most?

The muscle most often neglected in the hip joint is the gluteus medius. The gluteus maximus gets a lot of stimulation from different lower body movements. Still, since these exercises are usually in the sagittal plane of motion (think squat motion), the gluteus medius gets little exposure to proper loading.

Is it better to do chest and triceps or biceps?

If you pair chest with triceps, you may find good growth due to their synergistic role in pushing movements. However, some lifters prefer training biceps with chest as it allows both muscles to be fresh and balance the fatigue. Try doing each for 4-6 weeks, then switch and see which one you like best.

What is the weakest muscle?

Hip adductors are the weakest group of muscles. Twenty five patients with sarcoglycanopathies were studied prospectively. 21 of them had mild phenotype. Muscle involvement was more pronounced in adductor and flexor groups of muscles of the limbs, hip adductor muscles being the weakest.

How many sets of triceps per week?

For general growth of the triceps, you want to try to deliver 10-15 total work sets per week. If you are lacking growth, try bumping this up to 15-20 sets. If you still are having issues, you could bump it up to a whopping 20-25 total weekly work sets, as long as you spread out that volume across 2-3 days (see below).

Is 2 sets of 10 reps enough to build muscle?

TO RECAP, aim for 3-5 sets in the following rep rangers per exercise based on your goals: Endurance: 12+ reps per set. Hypertrophy (bigger muscles): 6-12 reps per set. Strength (dense, powerful muscle): 1-5 reps per set.

Is overtraining good or bad?

Overtraining can result in imbalances in hormones such as cortisol, testosterone and growth hormone. These imbalances can adversely affect metabolism and muscle growth.

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