The 4 Best Triceps Workouts for Bigger Arms

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The triceps may not have the same cultural hiding place as their cousins ​​on the other side of the humerus, but in the world of strength, they are just as important! Whether you’re a bodybuilder or just someone looking to get stronger in your presses, it’s worth taking the time to add size to the back of your arms.

You can set up a hundred different triceps routines, but I did the work for you here with six simple and effective triceps workouts.

Everyone is a little different from others depending on your training experience and your goals. Each includes movements of the large family of triceps exercises (bunk and dive supports, crush crushers, headrests, extended extensions and backslides) focused on one or more of the three heads (lateral, long and median).

Choose a routine that you like, try it for 4 to 8 weeks whenever it makes sense, then resume your usual workout or try another one in the list.

The Best Bicep Workout Program To Guarantee The Biggest Biceps
1: Overall Triceps Mass

Training your arms does not mean that your approach to mass building – as you do with your chest, legs, back or shoulders – should change. Start with the most difficult moves with which you can push the heavier weights.

The 4 Best Triceps Workouts for Bigger Arms

Do not even think about looking at the cable TV station. As I have often said, multi-joint exercises in which several joints are at work allow heavier loads to be used. With the triceps, this is a nice list of products, including diving (machine dives, diving benches, weighted parallel bars) and seated benches. With the latter, if the balance is too difficult, try it on the Smith machine.

In addition to starting with a multi-joint exercise, there are some other considerations when preparing your routine. Since the long head of the triceps (which is just above the medial head) attaches over the shoulder joint and elbow, you will have to lift the top of your arm to recruit it into your arm. movement. A muscle that is not fully stretched is not able to contract so strongly.

For maximum head development, always include some kind of arm movement in your routine. Most movements, arm-to-arm, more strongly affect the outermost lateral head. You will also want to include one of these exercises.

To better isolate the triceps and reduce the contribution of your deltoids and pectorals, do not let your elbows fade during movements with extended elbows. This is true for all triceps exercises. Keep your elbows as tight as possible on your sides.

Tips

Warm-up sets are not included; do as much as you want, but never take the warm-ups because of muscle failure.

Choose a weight that allows you to achieve muscle failure by the indicated target rep.
Go heavily on your first set of work (the first two sets of the first two exercises) and lighten the weight for slightly higher repetitions.

If you have an observer, do some forced rehearsals on your heavier sets, which are your first two sets. If you do not have a partner, train as close to muscle failure as possible and perform a series of jumps in the last set of each exercise

Triceps-Mass Workout

  • Close-Grip Barbell Bench Press
    4 sets, 6, 6, 8, 10 reps (60-90 seconds rest
  • Dip Machine
    3 sets, 8, 8, 10 reps (60-90 seconds rest)
  • Seated Dumbbell Press
    3 sets, 8, 10, 12 reps (60 seconds rest)
  • V-Bar Pull-down
    2 sets, 10, 12 reps (60 seconds rest)

Greater Triceps Definition

Simply making light weights for the most demanding representatives to create a better arm definition is no longer considered the best approach. This workout begins with a multi-joint exercise in direct drive for an initial stimulus of size and strength, then accelerates by employing supersets with a high work volume. You will move faster and feel the muscle burn.

Tips

Warm-up sets are not included; do as much as you want, but never take the warm-ups because of muscle failure.

Choose a weight that allows you to achieve muscle failure by the indicated target rep.

If you have an observer, do some forced rehearsals on your heavier sets of your initial exercise. If you do not have a partner, train as close to muscle failure as possible.

Perform a series of falls on your last set of each exercise after completing both movements, rapidly reducing weight by about 25% when you reach muscle failure and continuing with the series to a second point of failure muscular.

Get-Ripped Routine

  • Dip Machine
    4 sets, 10-12 reps (90 seconds rest)
  • EZ-Bar Skullcrusher
    Superset with Close-Grip Barbell Bench Press
    3 sets, 10-12 reps (no rest)
  • Close-Grip Barbell Bench Press
    3 sets, 10-12 reps (60-90 seconds rest)
  • Triceps Pushdown – Rope Attachment
    Superset with Triceps Overhead Extension
    3 sets, 10-12 reps
  • Triceps Overhead Extension with Rope
    3 sets, 10-12 reps

3: Starting Out

Starting Out

Beginners are encouraged to try out different moves, become familiar with the exercises, and make sure they work well with the three triceps heads. I recommend starting with the machines to repeat basic movements before moving on to free weights. Be sure to adjust the machine to fit your body.

Although moving to free weights will be a challenge for your coordination, they are better for building muscle in the long run. Start with the light to focus on good form first, adding weight only when you can fully control movement.

Tips

Warm-up sets aren’t included; do as many as you need, but never take warm-ups to muscle failure.
Choose a weight that allows you to reach muscle failure by the target rep listed.

Beginner’s Routine

  • Machine Triceps Extension
    3 sets, 12 reps (60-90 seconds rest)
  • Dip Machine
    3 sets, 12 reps (60-90 seconds rest)
  • Triceps Push-down – V-Bar Attachment
    3 sets, 12 reps (60-90 seconds rest)

4: Emphasis On Lateral Head

The 4 Best Triceps Workouts for Bigger Arms

The larger of the three heads, the lateral is also the one that moves away from your median line, making it the outermost of the arms. Focusing on the side head is a great way to add variety to your training or to target it if it is particularly lagging behind.

You can hit it with multi-joint or single-joint movements, but those in which your arms stay at your side work better, especially with a grip.

Tips

Warm-up sets are not included; do as much as you want, but never take the warm-ups because of muscle failure.

Choose a weight that allows you to achieve muscle failure by the indicated target rep.

If you have an observer, do some forced rehearsals on your heavier series or series of the first two exercises. If you do not have a partner, train as close to muscle failure as possible and make a dropset on your last set of each exercise.

Lateral-Head Emphasis

  • Close-Grip Barbell Bench Press
    3 sets, 8 reps (60-90 seconds rest)
  • Parallel Bar Dip
    Note: Keep your body as upright as possible—don’t lean forward. Also, try to keep your elbows from flaring out as you do the move.
    3 sets, 8-10 reps (60-90 seconds rest)
  • Decline EZ Bar Triceps Extension
    3 sets, 10 reps (60 seconds rest)
  • Tricep Dumbbell Kickback
    3 sets, 12 reps (60 seconds rest)