Many people curl their arms to bunch their biceps when flexing. The biceps is a tiny muscle that, even when characterized, does not account for much of your upper arm's overall volume. Many weightlifters and bodybuilders concentrate solely on the muscles visible in the gym mirror or in front of them.
Because the biceps are a smaller muscular group, they do not necessitate the same level of concentration as larger muscles. When it comes to developing bigger arms, your triceps are undoubtedly the most important muscle to work on.
What happened to my triceps and where are they now?
The vast region of your upper arm between your elbow and shoulder is known as the triceps brachii. There are three heads on the triceps brachii (lateral, medial, and long). On the outer side of the humerus, the lateral head of the triceps can be located. The horseshoe form on the upper half of the back of your arm is this. The triceps medial head is located in the center of the upper arm's posterior part. The longest component of your triceps is located extending down the back of your arm and is known as the long head.
When the arm is straightened from a bent position, the triceps are activated. With that in mind, you'll want to concentrate on this type of action to strengthen your triceps. Pushing activities, like as press-ups, bench pressing, and shoulder presses, will work your triceps, so don't limit yourself to simple bending and straightening workouts.
You'll need to change your range of motion when training the different heads of your triceps, which is simple to do with cables. You've probably seen individuals in the gym working around 90 - 100 degrees and questioned if it was worth it. This type of workout focuses on isolating individual muscles.
It's debatable how many sets and reps you should do to get bigger triceps. A mixture of the two is usually a good place to start. We've detailed eight workouts that you can do in order (excluding rest days) or as part of a larger picture, with one of them serving as your triceps day.
If you're just getting started, moderation is crucial to ensuring that your technique is strengthened, developed, and perfected. As a result, pick a weight that feels somewhat heavy to you and aim for medium to high reps, as suggested below, increasing the weights by the fourth set.
When you've completed a cycle and are confident in your recovery time and technique, try dropping the reps and increasing the weight to break through any plateaus you may have encountered. If you prefer more sets with fewer reps, add a few solo sets of low weights at high reps to induce hypertrophy.
1st Workout: Close-Grip Bench Press (Sets: 4) 8-12 reps
Methodology:
Set up for a conventional bench press on a flat bench with your feet on the floor and your glutes, upper back, and head firmly on the bench.
Grab the bar with your normal comfortable grip width, then move your hands inwards 1-2 hand widths to form the narrow grip.
Remove the weights from the rack and execute the exercise as a regular bench press.
Pushdowns using a cable straight bar
Reps: 8-12 Sets: 4
Methodology:
Adjust the cables using a straight bar attachment for the cable machine so that they are at the top of the machine.
Begin by lowering the bar to shoulder height with a pronated grip (as if completing a lat pulldown) and your elbows tucked against your torso.
Extend solely at the elbow until your arms are fully extended, without moving your arms from their current posture.
Squeeze at the range's end and hold for 1-2 seconds before returning to the start position slowly and steadily.
3. Triceps Kickbacks with Dumbbells
Reps: 8-12 Sets: 4
Methodology:
Bend at the hips and support your torso on a bench with the opposing hand while holding a moderate/light dumbbell.
The dumbbell should start dangling towards the ground with the working arm elbow close to your side, resulting in a 90-degree bend at the elbow.
Extend only your elbow, keeping your upper arm in a neutral position.
Squeeze until you reach the end of the range, then slowly return to the starting position.
Workout #2: Reverse-Grip Bench Press with a Barbell
4 sets 8-12 reps
Methodology:
Set up for a conventional bench press with a moderate/light load, but supinate your wrists such that the palms of your hands are visible.
Unrack the bar by grabbing it with a comfortable grasp breadth.
Perform a standard bench press while maintaining 5 points of contact (feet-to-floor, glutes, upper back and head to the bench).
Pushdowns using a Cable V-Bar
Reps: 8-12 Sets: 4
Methodology:
Adjust the cables using a v-bar attachment for the cable machine so that they are at the top of the machine.
Begin by drawing the bar down to shoulder height with a pronated grip and your elbows tucked toward your torso (as if completing a lat-pulldown).
Extend solely at the elbow until your arms are fully extended, without moving your arms from their current posture.
Squeeze at the range's end and hold for 1-2 seconds before returning to the start position slowly and steadily.
Sets: 4 Reps: 8-12 Dumbbell Tate Press
Methodology:
Starting with a flat/low incline bench and dumbbells held with outstretched arms, as if prepared for a conventional dumbbell bench press, begin the move with moderate load dumbbells.
Bend at the elbows with minimum shoulder movement until the dumbbells meet your chest while holding the dumbbells with a pronated grip.
Allow your elbows to flare out in a lateral direction.
Return to the starting point and repeat the process.
Exercise No. 3
1. Dips using a weighted bar
4 sets 8-12 reps
Methodology:
Start with your arms fully extended and set up for dips with bars that are shoulder-width apart.
Hold a dumbbell with your feet, a weighted chain belt, or chains to load the exercise.
Lower yourself slowly until your upper arms are parallel to the ground, then push yourself back up to the starting position.
2. Skull Crushers Reps: 8-12 Sets: 4
Methodology:
Begin by lying supine on a flat bench with your arms extended, as if performing a press movement with dumbbells or a barbell.
Bend only at the elbows and carefully lower the burden towards your face, stopping before it does!
Return to the starting position by extending your elbows, then finish the remaining reps.
3. Triceps Extensions from Above
Sets include: Reps: 4 x 8-12
Methodology:
Using the rope attachment, adjust the cord to roughly head height.
Face aside from the equipment while holding the attachment.
Hold the attachment behind your head with your elbows extended and your arms pushed out from you in front of your head, either above your head towards the ceiling or away from you in front of your head.
Return to the starting position slowly and steadily.
Workout No. 4 (JM) Sets of Presses: 4 8-12 reps
Methodology:
Set up on a flat bench as if you were about to do a close grip bench press, but with a skull crusher.
The vertical bar path should stay over one spot, therefore the bar should descend vertically straight down from the start position, keeping your chin in line.
Allow your elbows to tuck to the side in a push-up-like motion.
Return to the starting point and repeat the process.
Pushdowns using a cable rope
Reps: 8-12 Sets: 4
Methodology:
Adjust the cables using a rope attachment for the cable machine so that they are at the top of the machine.
Begin by lowering the bar to shoulder height (as if completing a lat pulldown) and tucking your elbows against your torso.
Extend solely at the elbow until your arms are fully extended, without moving your arms from their current posture.
Squeeze at the range's end and hold for 1-2 seconds before returning to the start position slowly and steadily.
3. Kickbacks using Dumbbells
Reps: 8-12 Sets: 4
Methodology:
Bend at the hips and hold your torso with the opposing hand on a bench while using a moderate/light dumbbell.
The dumbbell should start dangling towards the ground with the working arm elbow close to your side, resulting in a 90-degree bend at the elbow.
Extend only your elbow, keeping your upper arm in a neutral position.
Squeeze all the way to the end of the range before slowly returning to the beginning.
1. Decline Skull Crushers (Workout 5)
4 sets 8-12 reps
Methodology:
Begin by lying supine on a decline bench with your arms extended, as if you were going to do a pressing activity with dumbbells or a barbell.
Bend only at the elbows and carefully lower the burden towards your face, stopping before it does!
Return to the starting position by extending your elbows, then finish the remaining reps.
2. Straight-Bar Reverse Pushdowns with a Cable
Methodology:
Adjust the cables using a straight bar attachment for the cable machine so that they are at the top of the machine.
Begin by lowering the bar to shoulder height (as if completing a lat pulldown) and tucking your elbows against your torso.
Supine your grasp on the bar such that the palms of your hands are facing up.
Extend solely at the elbow until your arms are fully extended, without moving your arms from their current posture.
Squeeze towards the end of the range and hold for 1-2 seconds before returning to the starting position slowly and steadily.
3. One-Arm Cable Triceps Extensions from Above
Reps: 8-12 Sets: 4
Methodology:
Using the rope attachment, adjust the cord to roughly head height.
Only use one hand to hold the attachment and keep your back to the equipment.
Hold the attachment behind your head with your elbows extended and your arms pushed out from you in front of your head, either above your head towards the ceiling or away from you in front of your head.
Return to the starting position slowly and steadily.
1. Triceps Extensions with a Standing Barbell
4 sets 8-12 reps
Methodology:
Begin with a moderately loaded barbell while standing. With your elbows pointing towards the ceiling, hold the barbell behind your head.
Extend simply at your elbows, avoiding moving your upper arm. Extend your elbows till they lock out, then squeeze for 1-2 seconds.
Return to the starting position slowly and steadily.
2. Rope Pushdowns with One Arm
Reps: 8-12 Sets: 4
Methodology:
Adjust the cables using a rope attachment for the cable machine so that they are at the top of the machine.
Start by drawing the bar down to shoulder height (as if performing a lat-pulldown) with your elbows tucked into your torso, as if executing a lat-pulldown.
Extend solely at the elbow until your arms are fully extended, without moving your arms from their current posture.
Squeeze towards the end of the range and hold for 1-2 seconds before returning to the starting position slowly and steadily.
4 Sets of Assisted Dip Machines: 8-12 reps
Methodology:
Set up for a standard set of dips, but place your knees on the machine's platform.
Set the machine's load (this will be the equivalent load that is negated from the amount you must lift).
Perform a regular dip, squeezing your extended triceps at the top and feeling the strain at the bottom.
Workout #7: Triceps Extensions with a Standing Barbell
4 sets 8-12 reps
Methodology:
Begin with a moderately loaded barbell while standing. With your elbows pointing towards the ceiling, hold the barbell behind your head.
Extend simply at your elbows, avoiding moving your upper arm. Extend your elbows till they lock out, then squeeze for 1-2 seconds.
Return to the starting position slowly and steadily.
2. Triceps Extensions with a Dumbbell Sets: 4 Reps: 8-12
Methodology:
Begin with a single moderate-load dumbbell while standing. With your elbow pointing towards the ceiling, hold the dumbbell behind your head/over one shoulder.
Extend solely at the elbow, avoiding any movement of the upper arm. Extend your elbow until it locks in place, then squeeze for 1-2 seconds.
Return to the starting position slowly and steadily.
Push-Ups are number three (hands closer than shoulder-width)
4 sets 8-12 reps
Methodology:
Begin in a comfortable push-up stance, keeping your shoulders and feet in a straight line. Bring your hands in about a hand's width.
Allow your elbows to tuck into your side as you descend until your chest meets the ground.
Return to the starting position and begin the next rep.
Workout #8: Triceps Extensions with an Incline Barbell
4 sets 8-12 reps
Methodology:
Begin with a moderate load barbell and a seated position on an inclined bench. With your elbows pointing towards the ceiling, hold the barbell behind your head.
Extend simply at your elbows, avoiding moving your upper arm. Extend your elbows till they lock out, then squeeze for 1-2 seconds.
Return to the starting position slowly and steadily.
Triceps Extensions in the Lying Position
Reps: 8-12 Sets: 4
Methodology:
Set the cables to the same height at the bench while lying supine on a bench or the floor.
Set up in the same way you would for a regular cable extension workout, with the cable at your shoulders.
Squeeze for 1-2 seconds after pushing straight down and locking out your elbows, then slowly return to the start position in a controlled manner.
Sets: 4 Reps: 8-12 Machine Dips
Methodology:
Once you've chosen the load, grab the machine's handles.
Squeeze toward the conclusion of the range of motion while pushing straight down against the machine's resistance.
Before beginning the following rep, slowly return to the starting position.
Message
There are a variety of workouts that can help you boost triceps growth. Remember to incorporate a lot of volume, but not at the expense of intensity! If you want to progress, you'll need to follow the principles of progressive overload, since you'll need to give your muscles adequate stimuli to do so.
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