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The Triceps Workout for Bigger Arms: Straight-Up Triceps

The Triceps Workout for Bigger Arms: Straight-Up Triceps


The biceps, which, oddly, make up far less of your arm size than the triceps, is the focus of arms training for the majority of people. If you've been crushing your bi's with intense workouts for a long but haven't noticed a major increase in arms growth, it may be time to focus more on developing your triceps. In addition, you must work your triceps specifically because, despite its merits, strong chest training rarely exhausts these muscles to their fullest extent.

We've designed a straightforward but highly effective triceps workout that presents an ideal blend of bodyweight and machine training, as well as compound mass-builders and isolation detail-carving moves, and is guaranteed to produce noticeable results for almost anyone. This will save you the time you would otherwise spend fine-tuning key variables like exercise choice, rep ranges, volume, and intensity until you compile the perfect triceps routine.

Let's begin our job!

#1. Dips


Sets: 4 Reps, with the first two sets being completed to failure and the final two sets being completed to near-failure.

The bodyweight dip, one of the best complex upper-body pressing exercises that strengthen the shoulders, chest, and triceps, and can effectively spur your triceps growth, is something you should attempt again if you haven't mastered it yet.

Take hold of the parallel bars, tighten your abdominal muscles, and raise yourself until your arms are locked out. Keep your torso upright to maximize triceps activation. To increase stability, cross your legs and bend your knees, but maintain your head up and face forward the entire time. With your elbows always at your sides, lower yourself until your triceps are parallel to the floor. Restart the explosion as needed.

#2. EZ-Bar Triceps Extension While Lying Down

EZ-Bar Triceps Extension While Lying Down

3 sets; 10–12 repetitions

Triceps extensions while you're lying down are a great isolation workout with a wide range of motion that allows you to completely stretch and fully stimulate your triceps while also enhancing trunk stability.

Six Exercises to Quickly Develop a Fitness Model's Triceps

Lay flat on a bench and set an EZ bar on the ground behind your head. With your arms perpendicular to the torso, take hold of the bar with an overhand grip and raise it up in front of you at arm's length. Slowly lower the bar toward your forehead and, if possible, let it lightly contact it while keeping the upper arms still. Be careful not to let your elbows flare out while you do this. To raise the weight back to the beginning position, firmly squeeze your tris. Then, repeat.

Go as heavy on this one as you can, as long as it doesn't ruin your form.

3. Extension of the cable over the triceps

Extension of the cable over the triceps

3 sets; 12–15 repetitions

You can truly feel your tris working overtime on this exercise because, unlike free-weight variants, cable overhead triceps extensions generate sustained strain on the triceps, even in the final position.

The machine's bottom pulley should have a rope attached to it. Take the rope in a neutral grip with both hands. Maintaining neutral elbows, raise your arms above your head until they are perpendicular to the floor. Slowly lower the rope behind your head until your triceps are fully extended while maintaining complete stillness in your upper arms and chest. After pausing briefly and giving your tris a firm squeeze, restart the exercise.

4. Triceps push-ups with a close grip

Triceps push-ups with a close grip

Sets: 2 Reps: go to failure, take a 15-second break, then repeat.

The pectorals, delts, and core muscles are predominantly targeted by the triceps push-up, much like in the traditional variation. You want to make sure you take advantage of the fact that the triceps push-up is one of the best workouts for wearing out your triceps because of the narrow hand position, according to a study.

Place your hands closer than shoulder-width apart in a plank stance. Tighten your abs as you progressively lower your body till your chest just touches the floor while keeping your elbows firmly at your sides. To push yourself back up, contract your triceps, then do it again.

Although it might be a bit arrogant to claim that this is the only triceps exercise you will ever require, trust us when we say that it's pretty darn close!

The triceps should be directly worked twice a week on days other than consecutive ones, just like any other muscle group. Plan your workouts such that your triceps receive attention on the days that you train your chest and shoulders.

Up until you achieve the appropriate horse-shoe shape at the rear of your arms, perfect your form and keep working your triceps.