When it comes to building big arms the triceps are usually forgotten about in favor of the biceps – which is a big mistake! Triceps are just as important as biceps as they make up the largest part of your arm. Having big triceps will make your arms look bigger and fuller and to achieve this you need to do quality tricep exercises.
Triceps (triceps brachii) is a three headed muscle on the back of your arm made up of a long head, lateral head and medial head. You need to ensure your exercises are effectively targeting the three heads. Exercising biceps/chest will not be enough to target the three tricep heads. You need to train your triceps directly in the form of heavy compound movements – free weights and cable exercises. To maximise the exercises its important to only do one tricep workout a week.
The following exercises are what we think are the best triceps exercises you can do that bests targets the three tricep heads.
For each exercise we recommend doing 3 sets of 4-6 reps to start with. Over time, increase to 6-9 sets of 4-6 reps and increase the weight.
Don’t overtrain – Only focus on your triceps once a week. Any more than this will prevent you from progressing strength/size wise.
Close-Grip Bench Press
The best tricep exercise and the easiest to do. Simply lie on your back, push the barbell up with your arms to a completely straight position, then lower until the barbell almost touches your chest, then repeat. Remember to keep your upper arms tight into your torso.
Lying Triceps Extension
Also known as Skull Crusher – This targets the medial head of the triceps. Keep your palms facing towards you for maximum gains. Lower the barbell by bending your elbows getting the barbell below your head. Extend your arms up and reposition your elbows to a straight vertical position. Repeat.
Dumbbell Tricep Kickbacks
Your torso and upper arms should be almost parallel to the ground with your forearms pointing towards the ground as you hold the weights. Extend your arm, or arms if your doing both at once, back until completely straight and inline with your back. Bring the weights back down and repeat.
Seated Overhead Dumbbell Extension
Hold the dumbbell directly behind your head and push up making your arms completely straight.
Cable Rope Overhead Tricep Extension
Your elbows should be pointing up and you should be leaning slightly away from the cable rope machine for stability. Extend through the elbow while keeping your upper arm in the same position, raising your hands above your head, straightening your arms. Slowly return to the starting position and repeat.
Cable Rope Tricep Pushdowns
Grasp the cable attachment with a narrow overhand grip. Press your arms down to straighten then return up until your forearms are close to your upper arms.
Dips
Stand between parallel bars and mount. Ensure you have minimal assistance from your legs. Lower your body by bending arms back. When a slight stretch is felt in your chest or shoulders push your body up until your arms are straight.
The above are just some exercises we have found to be the best exercises to workout your triceps and encourage growth. Don’t forget to increase the weight and the number of sets slowly over time to get stronger and to continue to grow in size.
