Perform isolation exercises to build bigger triceps because it requires your muscles to contract harder in order to hold weight overhead. You can perform these exercises using barbells, dumbbells or even your bodyweight if you’re not at a gym.
Rope pushdowns on a cable machine with rope attachment are an effective triceps exercise that engages 74% of muscle fibers, so be sure to spread out the rope at the bottom of your movements for maximum triceps activation.
Pushdowns
Pushdowns are one of the best exercises available to build big triceps, whether at the gym or at home. Pushdowns can be performed using either a barbell or resistance band; to perform the latter option at home simply tie a knot halfway down in a rope and position both ends vertically above your elbows on your chest (with your biceps pointing back). Push your forearms downward to contract your triceps then return them upward in 1 to 3 sets with 8-16 reps per set and repeat as often as needed.
Although the triceps is one muscle with one insertion point in the elbow joint, it has three heads known as lateral head, long head and medial head that develop together into an upside-down horseshoe shape that protrudes from your arm. While you cannot isolate all three heads during any one exercise session, they can all be targeted effectively by choosing exercises with proper form and moving at appropriate speed.
Close-grip bench presses differ from standard bench presses in that their focus shifts away from chest muscles, toward working triceps instead. To perform this exercise, lay on a flat bench with your arms tucked in and gripping the bar with shoulder-width-apart grip that’s slightly closer than traditional bench pressing techniques. Once in position, press overhead with elbows tucked in before lowering it back to ribcage as you contract triceps to complete repetitions of this exercise cycle until failure!
This exercise may not be the most practical triceps movement, as it requires both a bench and cable pulley, but it does an excellent job isolating the triceps muscle groups without restricting movements such as with skull crusher exercises. Start out light before gradually increasing to moderate or heavy weights for best results.
This workout can be challenging at high intensities and high rep ranges, and therefore not recommended for beginners. But if you possess sufficient experience to handle the load safely, this training method can be an excellent way to build bigger triceps.
Overhead Extensions
The overhead extension, also known as the triceps pushdown, should be included as part of any upper body workout routine. Not only is it one of the best exercises for developing bigger triceps but it can be performed from both standing and sitting positions, targeting both heads of this muscle with its movement of stretching arms straight above your head with elbows close to ears – this targets long head triceps which contributes most bulk and size to arms. Include this exercise regularly into your workouts in order to maximize its effects – for maximum results it needs all three heads of this muscle being hit evenly with different exercises targeted on all three heads!
For overhead extensions, grab a cable bar with its handle held in both hands. Position yourself with feet shoulder width apart, hinge forward at your waist until your torso forms an angle between your shoulders, keeping arms close to ears while contracting core muscles to prevent back arching as you lower bar behind head until it touches biceps – breathing in through movement until holding position until returning back up again for repetitions ranging from 8-16 reps per set of four sets. Perform one to three sets with 8-16 repetitions total per set before returning back up again before repeating before returning back up again into starting position before repeating 1 to 3×4 sets (8-16 repetitions total per set per set.
Though considered one muscle, the triceps is actually comprised of three separate heads that each work at different angles in relation to your shoulders. To make sure all three heads receive adequate workout, incorporating both dumbbell and barbell movements may help ensure an equitable distribution.
Triceps training tends to involve higher rep ranges than other muscle training, often up to failure. For optimal results, aim for 12-15 rep range with an appropriate weight load that will challenge the muscle while still allowing you to complete all reps.
Combining these exercises with a diet rich in protein will allow you to develop large triceps quickly. Implement these moves into your workouts, follow scientifically-backed recommendations for sets and reps, and see your triceps grow bigger than ever!
Skull Crushers
Skull crushers (often referred to as lying tricep extensions) are an exercise commonly known as lying tricep extensions that involve barbells or dumbbells and cables pulleys; but can also be performed using dumbbells, cable pulleys, kettlebells or any other source. Ideal for high reps due to targeting the triceps bracchi (an anatomically divided muscle composed of three heads that cover its three regions; these being: the lateral head, medial head and long head); however unlike pushdowns which only target part of this muscle (long head); skull crushers target all three heads at once so you can move more weight through more repetitions without moving any more weight with greater ease!
To perform the movement, lie on a bench with your legs bent and flat on the floor and your upper back supported by the bench. Hold a barbell over your collarbone with both hands – palms facing each other and elbows shoulder-width apart but unlocked – palms facing each other, holding it over your collarbone with both arms palm facing inward with elbows shoulder-width apart, not locked – keeping everything stable; bend elbows to lower weight toward forehead while holding for one second before pushing it back up to its starting position.
As with any barbell movement, it’s crucial to manage the weight as you lower it to prevent serious arm-related injuries. Most arm injuries occur when lifters move the weight too quickly or fail to maintain a firm grip during eccentric (lowering) portion of the movement. To lower risk and feel more at ease with movement and technique, consider starting off light – start out using lighter weights first until your strength and technique increase and then gradually add heavier ones over time.
Add an incline variation to the traditional skull crusher movement for added difficulty and core activation, suggests Pabon. Doing this will further challenge both your triceps bracchi’s lateral head and medial head as well as activate it, she notes.
An alternative option for training without benches is performing skull crushers on the floor, which may be ideal in gyms without benches or when facing back issues that make laying down uncomfortable. You will require dumbbells that can be held above your chest, as well as tightened elbows so they do not flare outward.
Barbell Bench Press
Bodybuilders often revere this classic movement for its hypertrophic potential and easy implementation. A single-joint movement, it targets both the lateral head of your triceps while providing an arm burnout exercise – ideal for high reps or dropsets (but be wary not to overdo them as this may put strain on shoulders and elbows).
Stand with feet shoulder-width apart, grasping a barbell with an overhand grip in both hands. Press up until the bar reaches your sternum before slowly lowering it again while keeping elbows close to chest. Coach’s Tip: Imagine brushing elbows against floor for extra emphasis when keeping elbows tucked close in this way to better target long head of triceps which is often neglected with bench presses.
Beginners will find this exercise ideal, since no special equipment is necessary; only standard dumbbells and a flat bench. With its close-grip variation and greater resistance against gravity in moving the weight through closer stance, this triceps isolation exercise will be an invaluable way of building massive triceps if completed with repeated reps.
Dips are another fantastic triceps exercise, and using parallel bars instead of angled ones will allow you to focus more closely on your form. This is because keeping shoulders neutral allows more targeted targeting of triceps muscles. Furthermore, using a flat bench rather than an incline bench will further isolate these muscles for targeted targeting of the triceps muscles.
Targeted arm training can be useful for beginners looking to develop their triceps, however compound exercises like deadlifts and shoulder presses should remain a top priority when building upper body strength. Doing too many triceps-specific exercises could result in overtraining which would hinder results of other bigger lifts.
