Training

8 Workouts For Bigger Triceps

Written by Jack Boardman


Best Workouts For Bigger Triceps


When flexing, many people will curl their arms to bunch their biceps. The biceps are in fact a small muscle, which even when defined will not count for much of the overall volume of your upper arm. The thing is, many weightlifters and bodybuilders tend to focus only on the muscles they can see in front of them or in the gym mirror.

In truth, the biceps are a small muscle group and do not require the same intense focus as larger muscles. When it comes to bigger arms, your triceps are arguably what you should focus on to gain an overall, more developed look.


bicep exercises best workout


Your triceps brachii is the large part of your upper arm between your elbow and shoulder. The triceps brachii has three heads (lateral, medial, long). The lateral head of the triceps is found on the outer side of the humerus. This is the horseshoe shape that shows on the upper part of the back of your arm. The medial head of the triceps is found in the middle of the back portion of the upper arm. The long head of the triceps is the largest part of your triceps and is found running down the back of your arm.

 

Triceps function when straightening the arm from a bent position. With that in mind, to work your triceps you’ll need to focus on this kind of motion. This is not, however, limited to simple bending and straightening exercises as pushing motions will work your triceps, including press-ups, bench pressing and shoulder presses.

 

When working the different aforementioned heads of your triceps brachii you’ll need to alter your range of movement – something easily done using cables. You’ve likely seen people in the gym working a tiny range of 90 – 100 or so degrees and wondered the worth of it. This kind of specified workout is done to isolate particular muscles.


barbell biceps curls


The number of sets and reps to achieve bigger triceps is up for debate. As a general rule, a combination of the two is a good place to start. We’ve outlined eight workouts that you may use consecutively (not counting rest days) or as part of a bigger picture, counting as your tricep day.

 

If you’re just getting started, moderation is the key to ensure strengthening, development and also perfecting your technique. That said, choose a weight you find moderately heavy and go for medium to higher reps, as suggested below, and increase the weights by the fourth set.

 

When you come to the end of a cycle and are more confident in your recovery time and technique, try lowering the reps and raising the weight to burst through any plateau you might reach. If you opt for more sets of fewer reps, encourage sarcoplasmic hypertrophy by throwing in a few isolated sets of low weights at high reps.


Sergi Constance biceps


Workout One

 

Close-Grip Bench Press 4 x 8 – 12

Cable Straight Bar Pushdowns 4 x 8 – 12

Dumbbell Triceps Kickbacks 4 x 8 – 12


Workout Two

 

Barbell Reverse-Grip Bench Press 4 x 8 – 12

Cable V-Bar Pushdowns 4 x 8 – 12

Dumbbell Tate Press 4 x 8 – 12


alon gabby bicep curl


Workout Three

 

Weighted Dips 4 x 8 – 12

Skull Crushers 4 x 8 – 12

Overhead Cable Triceps Extensions 4 x 8 – 12


Workout Four

 

JM Presses 4 x 8 – 12

Cable Rope Pushdowns 4 x 8 – 12

Dumbbell Kickbacks 4 x 8 – 12


Workout Five

 

Decline Skull Crushers 4 x 8 – 12

Cable Straight-Bar Reverse Pushdowns 4 x 8 – 12

Overhead One-Arm Cable Triceps Extensions 4 x 8 – 12


Workout Six

 

Standing Barbell Triceps Extensions 4 x 8 – 12

One-Arm Rope Pushdowns 4 x 8 – 12

Assisted Dip Machine 4 x 8 – 12


barbell


Workout Seven

 

Standing Barbell Triceps Extensions 4 x 8 – 12

One-Dumbbell Triceps Extensions 4 x 8 – 12

Push-Ups (hands closer than shoulder width) 4 x 8 – 12


Workout Eight

 

Incline Barbell Triceps Extensions 4 x 8 – 12

Lying Cable Triceps Extensions 4 x 8 – 12

Machine Dips 4 x 8 – 12


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Faye Reid

Faye Reid

Writer and expert

Faye has a MSc in Sport Physiology and Nutrition, and puts her passion into practice as goal attack for her netball team, and in competitive event riding. She enjoys a pun, and in her spare time loves dog walking and eating out.


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