Triceps often get overlooked for biceps when it comes to developing arm size. Triceps contain three heads and can make your arms look larger than your biceps because that muscle makes up two-thirds of your upper arm as opposed to the bicep, which makes up the other third.
The four exercises below will help build your triceps by hitting all three parts of the muscle.
- Perform a warm-up to get your heart rate up and muscles and joints loose
- Perform one warm-up set with light weight for 15-25 repetitions of each exercise
- Perform three working sets for each exercise for a total of four sets
- Rest 1-2 minutes between sets
Rope Pushdowns
Really squeeze at the bottom of the push-out, turning your wrists out to maximize the effect.
Set 1 (warm-up set) - 20 reps with a relatively easy weight
Set 2 (working set) - 15 reps with a heavier weight
Set 3 - 12 reps with a heavier weight
Set 4 - 20 reps with the same weight as set 2
EZ Bar Skull Crushers
Make sure to keep your elbows in tight and slowly lower the weight to just above your forehead to get a proper stretch before extending upward.
3 working sets of 10-15 repetitions, adding 5-10 lbs with each set.
Triceps Dips
Lower over 2-3 seconds and then explode on the push upwards. Avoid leaning forward or your chest will be activated as well. Stay upright and don’t lock out your elbows.
3 working sets of 12-20 reps.
If 20 reps are easily achieved, add a weighted vest or a dumbbell between the legs.
Finisher - Push-ups
Yes, push-ups. This old school exercise is often overlooked when it comes to a total strength move.
Finish with one set to failure to ensure that your exhausted triceps will be sore for a couple of days. Remember to keep your head, neck and spine in a neutral position and your core braced throughout every rep.
Your triceps should be thoroughly exhausted at this point. Ensure to stretch them fully, your lats and your anterior deltoids after this workout and fuel up to help feed their recovery and build!