60 Minutes Advanced Triceps Workout with Smith Machine
A 60 minutes strength workout targeting your triceps using smith machine equipment. 4 exercises, 20 total sets, designed for advanced lifters.
60 Minutes
Duration
20
Total Sets
3-6 reps
Rep Range
~1050
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Set a decline bench at 15-30 degrees inside the Smith machine.
- Unrack the bar with it aligned over your lower chest.
- Lower the bar to the bottom of your pecs with controlled speed.
Advanced movement — prioritize form over weight.
Form cues
- Set a bench inside the Smith machine and sit upright with the bar behind your head.
- Grip the bar slightly wider than shoulder-width.
- Lower the bar to ear level — do not go deeper if you lack the mobility.
Set the bench to 30-45 degrees and position it so the bar tracks over your upper chest.
Form cues
- Set the bench to 30-45 degrees and position it so the bar tracks over your upper chest.
- Unrack the bar by twisting the hooks and lower it to your upper chest with control.
- Press the bar up to full lockout, driving through your palms.
Finish strong — take the last set close to failure.
Form cues
- Adjust the seat so the handles are aligned with your mid-chest.
- Grip the handles with a full grip and retract your shoulder blades against the pad.
- Press forward to full extension without locking out aggressively.
Why This Workout Works
This workout is built around the principles of strength training. Center your program around the big compound lifts: squat, bench press, deadlift, and overhead press. Use heavy loads (80-95% 1RM) with low reps and full recovery between sets. Periodize intensity — not every session should be a max effort.
Training Parameters
- Rep Range: 3-6 reps — heavy enough for maximal force production
- Rest Periods: 3-5 minutes — full recovery between heavy sets
- Sets Per Exercise: 4-6 sets — optimized for strength
Triceps Training Tips
- *Overhead extensions stretch the long head, which is the largest tricep head — do not skip them.
- *Lock out every rep fully to engage the medial head.
- *Dips and close-grip bench press allow heavier loading than isolation work.
Get this triceps workout personalized for you
Revy's AI will analyze your training history, recovery status, and strength levels to customize every set, rep, and weight for maximum strength results.