The triceps are some of the most important parts of your physique. They make up around two-thirds of your upper arm, so you want to make sure they look good. The good news is that there are plenty of exercises that you can do for larger triceps. Let’s look at some of the best ones that you can use.
This exercise is very easy to use and should be available to anyone in a gym. All you need is a bench and some weights. Any kind of bench will work, though an incline or decline option might be best. You’ll also be able to use any kind of weight. Everything from cables to dumbbells, to an EZ bar.
Here are the steps you need to follow when doing this exercise:
- Keep the upper arms perpendicular to the floor, keeping your elbows as tight as possible
- Only lift with your elbows, rather than your arms. This ensures that the weight is on the triceps rather than the shoulder.
- Bring the weight down in a controlled way, otherwise, there is a chance that you will hurt yourself.
- As the name suggests, the weight should be positioned directly above your head.
- You’ll need to complete eight to 12 reps per set. Aim to complete three to four sets.
Dips remain one of the best ways to build muscle in your triceps. Plus, they are a good way to get a more defined chest. One only needs to look at a male gymnast to see how effective this exercise can be.
This is a fairly easy exercise to learn. You will need to lower your body while keeping your back straight. Keep dipping until your shoulders have sunk below your elbows. Then, you’ll need to straighten your body, allowing you to lift your body back up. At the top, you should be able to lock your elbows.
Ideally, you should be able to do eight to 12 reps. If you are struggling to do this, you might need to use bands or switch to an assisted dip machine. If this has become too easy, you can turn to weighted dips to increase the resistance.
Triceps Machine Dips
If you are looking for a variation of the classic dips, you might want to use the triceps machine. This is fairly easy to use, as demonstrated in this video. In this case, you’ll need to sit down in the machine, placing your feet in the supports. Sometimes, it will come with a seatbelt that you can use to hold yourself in place.
Then, you will need to push down on the bar. As you are doing this, you will need to keep your elbows in tight. You should be pushing through the palms of your hand. Inhale as you lift and exhale as you are pushing the bar down.
The triceps machine dip is a compound exercise. It’s best to use it fairly early in your workout. There are a few variations that you can explore. You can do six to 10 reps. You should aim to do three to four sets. There is an alternative to this, you can use it as a burnout exercise doing as many reps as you can.
Overhead Dumbbell Press
Another easy exercise that you can use is the dumbbell press. This doesn’t need a lot of equipment, just a suitably heavy dumbbell or a kettlebell. Then, you’ll need to take this weight, putting it behind your back. Use your elbows to lift it, reaching a full-extension, then bring it back to the starting position.
There are plenty of variations that you can use. Some people will want to use one weight, lifting it with both hands. You might prefer to use two weights for both hands. You can sit on a chair, or do them while standing up. Experiment a little, to find the right method for you.
You can also do this movement using a cable pull. If you have this equipment available, it will be a better choice than dumbbells because you’ll be getting constant pressure on the cable.
This exercise will be most effective when you use it towards the middle or end of your workout. Typically, you should aim for eight to ten reps. Do this for three sets. If you prefer to use heavier weights and a spotter, this can be a great opportunity to do some forced reps. In this case, you might only need two or three reps per set.
Close-Grip Bench Press
The bench press is a classic in the world of bodybuilding. Many people know that it is most effective for working out the chest and shoulders. But, by adopting a close-grip on the bars, you’ll be able to turn it into an effective exercise for working out the triceps. Make sure that you are tucking your arms in. This will increase the pressure on your triceps.
This should be one of the first movements that you are performing in your routine. It’s best to do around six to ten reps, with three sets of each. Though if you want to use a heavier weight, you can do this as a forced reps exercise.
Machine Workout For Triceps
These individual exercises are great, you can slot them into your workout routine to help you get bigger triceps. If you want a good machine workout to use at the gym, here is a great one for you to follow:
- Machine triceps dip. This is a good way of getting warmed up. Start with three sets, consisting of 10 reps. Give yourself 90 seconds to rest between each set.
- Single-arm cable pull down. You’ll want to complete three sets, with 10 reps per set on each side. Start with the left arm then, without stopping for a break, switch to the other arm. Then, give yourself a minute of rest before starting the process again.
- Overhead cable pull. This stage consists of three sets of 12 reps. Give yourself a minute of rest between each set.
- Machine triceps press-down. The final stage of this workout will consist of three sets. For the first two, you’ll want to do 12 reps. For the final set, you should do 15. Give yourself a minute to rest between each set.
Though this workout won’t take long, you will certainly be feeling the burn in the triceps. Over time, you will be able to customize it to keep it fresh. For example, you can swap out the overhead cable pull for dumbbell raises. Or you can use skull crushers instead of the single-arm cable pull-down.
Using Supplements to Boost Muscle Growth
Working hard in the gym is key if you want to build strong muscles. But how fast you gain will also be affected by diet. You need to give yourself the nutrients you need to put on muscle. The best way of doing this is by using supplements.
For this reason, many bodybuilders will turn to steroids. But this can have a range of dangerous side effects, with the potential to disrupt liver function. Plus, no man wants to get a shrunken penis and no woman wants to end up sprouting facial hair. Thankfully, you don’t need to play games with your health. You can get safe, effective, legal supplements through Crazy Mass. Our products are great for helping you see fast results, boosting the size of your triceps.
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Your triceps are one of the first things that people will notice when they meet you. Getting bulging triceps is about more than just working out. You need to be smart, making sure that you are targeting the muscles in the right way. Hopefully, this guide will make this possible, so you can start seeing growth quickly.