Definitive Triceps Training Guide



Tricep Workout Exercises That Work For Bigger Triceps

If you want well-developed, proportionate-looking triceps, you should incorporate the tricep exercises listed below…

The majority of us are aware that the triceps must be prioritized when it comes to developing large, powerful-looking arms.

However, sheer size is one thing. As with different biceps heads or chest regions, the relative development of each head is what makes the most difference in terms of triceps aesthetics.

Triceps Anatomy:

The Three Crucial Heads

For those who are unaware, the triceps has three heads. And, as you’ll see, each head plays an important role in completing the overall look.

1. There’s the long head, which accounts for the majority of your triceps’ overall mass and is located at the back of your arm.

The second type of head is the lateral head, which is smaller than the long head but is the most visible from the side.

3. Finally, there is the medial head. Although it is the least visible of the three, it is still important in triceps definition as well as providing stability and overall strength to the triceps muscle as a whole.

When these three heads are fully developed, they form the distinct “horseshoe” shape that essentially represents a fully developed tricep:

Emphasizing the importance of proportionate development of all three heads in order to achieve aesthetically pleasing triceps.

And, rather than just doing any triceps workout, it’s critical that you select the best exercises for each head in order to achieve this.

Because, while all three heads cross at the elbow joint and are thus all active to some extent in any triceps movement….we DO KNOW, based on the literature and the anatomy of the triceps, that we CAN emphasize the involvement of each triceps head through proper exercise selection.

So, in this article, I’ll show you exactly how to do it by going over the best triceps exercises for each head AND how to incorporate them into your routine based on where your triceps are lagging.

Best Long-Handed Exercises (1/3)

As previously stated, the long head comprises the majority of the triceps and, as such, has the greatest potential for growth. This is due to the fact that most people do not effectively emphasize it within their routines.

What is the reason for this?

The anatomy of the long head of the triceps is what makes it unique.

Triceps Brachii (Triceps Brachii)

Because it is the only head that crosses over the shoulder joint, it can be preferentially targeted through exercise manipulation, as you will see.

Exercise 1: Tricep Kickbacks with an Inclined Dumbbell

Incline dumbbell triceps kickback is one of the best exercises for targeting the long head.

This is because, according to the anatomy of the long head:

By moving your arms back until they are parallel with your body and then fully flexing at your elbows, you are putting the long head in a state of maximum contraction relative to the other two heads, resulting in increased activation.

Indeed, incline dumbbell triceps kickback elicited the highest long head activation when compared to 9 other common triceps exercises in this EMG study by Boehren’s and Buskies.

Long-Term Head Study

BUT, in order to reap the benefits of this triceps exercise, you must do it correctly.

And to do so, you must ensure the following two things happen during your reps:

• Your elbow remains fixed at your side.

• Keep your arm parallel to your body.

Proper Form

If you let your elbow drop to the point where your arm is no longer parallel, you will lose the strong long-head contraction that makes this exercise so effective:

Incorrect Form

Incline Dumbbell Overhead Extensions (Exercise 2)

Based on the anatomy of the triceps, any exercise that places the shoulders in a flexed position will emphasize the long head of the triceps to a greater extent – and there are several exercises that do this.

However, incline dumbbell overhead extensions are a good option in my opinion.


For two reasons:

1. It is one of the safer shoulder joint versions.

2. It provides a better stretch on the long head because you’re lying on an incline, allowing the shoulder to be flexed to a greater extent.

However, just like the previous exercise, proper form is required to maximize the effectiveness of this exercise.

Because, as demonstrated in this 2006 triceps biomechanical analysis, greater degrees of shoulder elevation provide a greater stretch on the long head.

This concept is depicted in the graphic below:

Shoulder Elevation to a Greater Degree

That is, instead of starting and ending this exercise with your arms directly overhead, where your long head activation will be sub-optimal, start and end it with your arms directly overhead (as in the the middle shot in the above graphic)…

…instead, move your arms slightly back, lock them here, and then perform your reps as shown below (similar to the angle of the third shot in the above graphic):

The Complete Range of Motion

This way, you provide more stretch to the long head, allowing it to be active throughout the entire range of motion.

Triceps Exercises for Lateral and Medial Heads (3/3)

Because these heads do not cross the shoulder joint like the long head, it is difficult to target one over the other. However, we can draw some conclusions from EMG analysis.

Exercise 1: Rope Pushdowns or Cable Pushdowns (Lateral Head) (Medial Head)

For example, according to the previously mentioned Behrens and Buskies study, cable pushdowns with a straight bar or a V-bar appear to be the best isolation exercise for the lateral head when compared to other triceps exercises.

This is demonstrated by the EMG results shown below:

EMG Analysis of the Lateral Head

When a rope is used instead of a bar, the exercise now involves more medial head involvement while also becoming a more balanced triceps exercise for all heads, as shown in an extensive EMG analysis by researcher Bret Contreras.

Rope Pushdowns vs. Bar Pushdowns

Knowing this distinction allows you to favor one head over the other.

Weighted Dips (Exercise 2) (Lateral and Medial Head)

With that said, another exercise for the lateral and medial heads that I would include in the mix is the weighted triceps dip. For those who are unfamiliar, the dip is simply performed in a more upright position with the elbows locked out at the top.

Dips with Weights (Weighted dips)

Why do I recommend this exercise for the development of the lateral and medial heads?

Because studies show that the triceps are mostly made up of type II muscle fibers (67 percent), which are thought to be best stimulated by using heavy weight. So, by incorporating an exercise like the weighted triceps dip, which can be progressively overloaded with heavy weight, you’re ensuring that you’re stimulating the triceps muscle fibers to their full potential.

Work on Your Weaknesses!

(How to Incorporate This Into Your Routine)

Despite all of the triceps exercises I’ve previously discussed, it’s also critical that you understand that the majority of your triceps development will come from your main heavy compound pressing movements. This is because, when compared to isolation exercises, you can most effectively overload those movements with weight. Standing overhead shoulder presses, for example, are likely to contribute significantly more to triceps development than pushdowns.

Rather than attempting to incorporate all of the previously mentioned exercises, concentrate on your compound movements first, then select a couple of the ones I mentioned based on your weak points, as shown here:

Weaknesses of the Triceps


For example, if I suspected that my lateral head was lagging, I’d prioritize weighted dips and straight bar pushdowns as my primary triceps movements.

This way, you’re not attempting to do everything at once, which can be harmful, and instead, you’re focusing on bringing up what’s lagging, which will make a significant difference in the overall appearance of your triceps.

3 Training Mistakes You’re Probably Making To Get Bigger Triceps

If you want to take your triceps training to the next level… then read this article.

There is no doubt that the triceps must be prioritized when it comes to developing large, impressive-looking arms

Sure, your biceps are attractive, but your triceps account for the majority of the size of your arms:

However, in order to best grow this muscle, you must pay close attention to how you perform your triceps exercises and the method you use to train them.

As a result, in this article, I’ll go over three of the most common mistakes people make that stifle triceps growth. More importantly, I’ll show you how to fix them right away.

Mistake No. 1: Allowing Other Muscles to Take Over

The first, and most common, mistake is allowing other muscles to take over and “steal” tension from the triceps, for example, during pushdowns.

And the three primary culprits are the lats, shoulders (Shoulder Workout), and forearms:

But, thankfully, all of these issues are easily remedied by making a few changes to your form.

Lats If you allow your elbows to sway forward and back excessively during the movement, you’re simply involving more of the lats, which are primarily responsible for shoulder extension.

Now, this isn’t always a bad thing.

However, if you want to prioritize triceps development, you should avoid this because it takes tension away from the triceps during the movement.

Instead, you should: • lower the weight; • ring your elbows down to your side; and • keep them locked and pinned to your side throughout the movement.

This ensures that the triceps bear the majority of the load, while the lats are kept to a minimum.


Allowing the forearms to take over is a little more difficult to detect, but it is just as common – especially when the bar attachment is used.

This occurs when you flex your wrists while pushing the weight down.

This not only shifts tension away from the triceps and onto the forearms, but it also: • disadvantages your wrists mechanically • stresses the elbow joint

Instead, keep your wrists in a neutral position relative to your forearms to increase wrist stability and elicit a stronger triceps contraction:


Finally, another common mistake is gradually leaning forward and rounding their back as they tire or use a weight that is too heavy.

This causes the elbows to widen, which not only creates favorable leverage to make each rep easier… but it also shifts tension away from the triceps and more onto the shoulders and even the chest.

Instead, you should: • stick your chest up and out; • retract your shoulder blades; • pin your elbows to the side; and • maintain this position throughout each rep.

Mistake 2: Failing to Maximize Triceps Tension

Another costly but common blunder is failing to maximize the tension placed on the triceps during exercises. And it all comes down to how well you execute them.

Overhead Extenders

For example, if you perform lying overhead extensions or skull-crushers with your arms locked directly overhead, you are not maximizing the tension placed on the triceps.

In fact, at the top of the movement, the triceps experience very little tension.

This is due to the angle of your arms in relation to gravity.

Instead, use the findings of this 2006 biomechanical analysis, which concluded:

Greater degrees of shoulder elevation results in a greater stretch of the triceps long head.

You should move your arms slightly back, lock them here, and then perform your reps:

This provides more stretch on the long head of the triceps and allows the muscle to be active throughout the entire range of motion.

Pushdowns on the triceps

Similarly, when performing tricep pushdowns, many people stand too close to the cables with their bodies completely upright.

However, because your hips get in the way at the bottom position, your range of motion is compromised and limited.

Furthermore, the tension in the triceps at the bottom is reduced as a result of the cable’s orientation relative to the forearm:

As a result, the triceps, particularly the long head, contract at a suboptimal rate.

Instead, you should: • take one or two small steps away from the cable; • slightly hinge at the hips; and then perform the movement with your elbows pinned to your side.

This will slightly increase the exercise’s range of motion and allow the triceps to reach their peak contraction at the bottom position.

Mistake 3: Excessive Isolation

Although isolation exercises for the triceps, such as the ones mentioned above, are beneficial for development, heavy compound pressing exercises will undoubtedly provide the most bang for your buck.

This is primarily because, when compared to isolation exercises, you can overload them more effectively and lift much heavier loads with them.

This is especially important for triceps growth because research shows that the triceps are mostly made up of type II muscle fibers (around 67 percent), which are best stimulated by using heavy weight.

Close grip bench press and standing barbell overhead press are two excellent pressing exercises that you should incorporate and prioritize for these reasons.

Bench Press with a Close Grip

The close grip bench press is an excellent choice because, as demonstrated in this 2005 paper published in the Journal of Strength and Conditioning Research:

The bench press generates a lot of triceps activity on its own. However, by narrowing your hand spacing, you can shift more of the load to the triceps and thus produce even more triceps muscle activity.

However, keep in mind that getting too close often causes more harm than good.

To avoid discomfort while still maximizing triceps activation, keep your feet roughly shoulder-width apart:

Overhead Press with a Standing Barbell

Another great exercise to prioritize for triceps development is the barbell overhead press.

In fact, when compared to other shoulder press variations, it was shown in this 2013 paper from the Journal of Strength and Conditioning Research to elicit the most triceps activity:

Not to mention that it was the only exercise that allowed for the most weight to be lifted. As a result, if prioritized, it will be one of the most important contributors to your triceps development over time.

Weighted dips are another exercise that should be included on this list.

But the main point is that, for the best results, begin your workouts with heavy movements like these and work hard to progress them over time. Then, as needed, use isolation exercises to fit in more triceps volume to stimulate growth.

I guarantee that if you use this approach in conjunction with the various technique fixes previously discussed, you’ll notice a significant difference in your triceps development over time.

Keep in mind that you don’t just want nice triceps……you want a proportionate physique with adequate development of your other major muscle groups, as well as a low percent body fat. If you are interested in a balanced physique then the Unorthodox Training Membership Program is probably a good fit for you!

The Most Effective Science-Based Dumbbell-Only Triceps Workout For Muscle Growth


In this dumbbell only workout series, we’ll go over the best workouts for each muscle group, beginning with the triceps.

You might be wondering, “How can I build big triceps if all I do is dumbbell tricep exercises?”

Although your exercise options become more limited, this does not imply that your gains will suffer.

You can use dumbbell tricep exercises to build muscle just as effectively as any other exercise if you choose the right ones, use proper form, and incorporate them into your workout routine.

Triceps training is underappreciated.

Most people concentrate on their biceps when trying to build big arms. The truth is that the biceps account for only one-third of total upper arm mass, while the triceps account for the other two-thirds.

The best way to increase your overall upper arm mass is to focus more on triceps training.

What Factors Influence Triceps Muscle Mass?

According to Brad J. Schoenfeld, Ph.D., current research indicates that maximum muscle hypertrophy occurs during workouts that generate significant metabolic stress while also maintaining a moderate level of muscle tension.

Muscle hypertrophy is stimulated by three key factors:

1. Progressive overload is defined as an increase in total muscle fiber tension. This is accomplished by gradually increasing the total amount of weight you lift.

2. Metabolic stress is defined as the repetition of an exercise until muscle failure occurs. It’s important to note that pushing yourself to muscle failure every time can be counterproductive.

If you push yourself to failure on every set, you will exhaust yourself too quickly, lowering your performance on subsequent exercises. It is preferable to come close to muscle failure and occasionally completely fatigue your muscles.

3. Muscle damage refers to microtears caused by weightlifting. Microtears can be repaired with proper nutrition (e.g., an adequate protein intake) and adequate rest.

Your muscles will adapt and become more resilient over time if you provide them with adequate rest and nutrition (and therefore larger and stronger).

All of these key variables of muscle hypertrophy are achievable with dumbbell tricep exercises, so there’s no reason you can’t use them to bulk up your triceps.

The Triceps: Anatomy and Function

The triceps exist to allow the elbow to be extended. Triceps also help to stabilize the shoulder and scapula during upper body movements like pull-ups and push-ups.

Most people think of a big tricep as having a developed long head, which is one of three tricep heads. When looking at a person’s arm, most people notice the long head.

To achieve the complete look, it’s critical to focus on a variety of exercises that target all three heads. This is accomplished by using heavy weights and focusing on specific exercises that emphasize individual heads.

The Triceps Muscle Is Divided Into Three Distinct Heads.

1. The long head (largest head) – located at the back of the arm

2. The lateral head, which is located on the outside of the arm.

3. The smallest of the three heads is the medial head.

When training your triceps, use triceps exercises that allow you to adequately hit all three heads.

By ensuring that all three heads are activated, you will experience more significant growth and improved symmetry over time.

In this workout, I’ll show you four of the best dumbbell tricep exercises to help you bulk up your triceps.

1) Grip Neutral DB Press with a Close Grip

The close grip dumbbell press will be the first movement of this workout.

All three tricep heads are worked by the close grip dumbbell press. This movement emphasizes the lateral and medial heads, as well as the chest to a lesser extent.

This exercise was chosen for a variety of reasons, including:

Starting the workout with a heavy-weight exercise will help with tricep growth.

According to research, the triceps are mostly made up of type II muscle fibers. Type II muscle fibers are the most responsive to heavier loads (study, study, study).

Going heavy with this exercise is both safe and convenient. Because we’ll be using heavier weight, it’s best to start the workout with this exercise when we’re feeling the most energized.

Dumbbell movements also ensure that both triceps are under equal tension. Dumbbells prevent one dominant arm from doing the majority of the work, thereby exacerbating muscle imbalances.

Furthermore, according to an EMG analysis of the barbell bench press, moving the hands closer together shifts more tension to the triceps.

Dumbbells can be used in the same way. A close grip press can be used to accomplish this.

As shown in the photo above, a close grip press allows the elbows to remain tucked close to the body. A traditional wide grip press engages more of the chest while relieving tension on the triceps.

The ideal pressing angle is:

During pressing movements, a flat bench angle produced significantly higher triceps activation than an incline, decline, or vertical angle, according to an EMG analysis conducted by Barnett and colleagues in 1994.

This means that using a flat bench is ideal for ensuring a greater range of motion.

To maximize triceps contraction, use a full range of motion in this movement and then focus on locking out at the top.

2) Kickbacks with Inclined Dumbbells

Next, we’ll progress to incline dumbbell kickbacks at a 45 to 60-degree incline.

Incline dumbbell kickbacks will primarily target the triceps’ long head.

The triceps long head is located at the back of your arm. This exercise effectively targets this area because it puts your long head in a state of maximal contraction in comparison to your other two tricep heads.

An EMG study conducted by Boehrens and Buskies found that incline dumbbell kickbacks elicited the greatest long head activation when compared to other common triceps exercises.

As shown in the EMG graph, incline dumbbell kickbacks activate the long head much more than the other two triceps heads.

It’s simply an excellent choice for emphasizing the long head.

It’s also worth noting that the researchers concluded that in order to get the most out of this exercise for long head development, you must keep your upper arm parallel to your body and draw a straight line between your shoulders and your pinky. You will notice a greater peak contraction of the long head as a result of doing so.

To avoid letting your arms drop as they fatigue, I’d recommend starting with lighter weights. As you get the hang of the exercise, you can gradually increase the weight.

It is preferable to begin with a lighter weight and concentrate on mastering the movement before increasing the weights, rather than having to correct this later.

3) Dumbbell Incline Overhead Extensions

Next, we’ll use incline dumbbell extensions to target the long head. The long head is frequently overlooked, which is unfortunate given that it accounts for the majority of the triceps’ mass.

The exercise of choice here is incline dumbbell extensions, which place the shoulders in a flexed position. The flexed position emphasizes the triceps’ long head to a greater extent.

You will get an even better stretch on the long head if you do these extensions on an incline of about 45 degrees. The increased stretch is caused by a greater degree of shoulder flexion than on a flat bench angle.

When performing this movement, keep in mind that you should avoid starting and ending each rep with your arms directly overhead.

There is almost no tension on the triceps in the top position.

Instead, move your arms back slightly, lock them in place, and then perform your reps. This is a subtle but significant change.

This will now provide adequate tension to the triceps long head throughout the entire range of motion of the exercise. More tension in the long head will eventually lead to better triceps development in the long run.

4) Dumbbell Push-Ups with a Close Grip

Close grip dumbbell push-ups are a great way to finish this workout. This exercise will target the entire triceps muscle evenly while also activating the chest and front delts.

Placing your hands on dumbbells rather than the ground allows for a greater range of motion and elbow extension. A greater range of motion and elbow extension will result in better triceps growth over time.

Another reason why putting your hands on the dumbbells is a good idea is for safety, especially if you have wrist pain. The typical push-up position puts too much strain on your wrists, which are delicate joints.

What is the best hand positioning for a close grip dumbbell push up?

The researchers compared triceps activation during shoulder-width, wide, and narrow grip diamond push-ups in this 2016 paper published in the Journal of Physical Therapy Science (study).

The study’s findings concluded that diamond push-ups elicited the most triceps activation when compared to other grip widths.

To some extent, all variations of the push-up will activate the triceps. However, to maximize triceps activation based on the findings of this study, I recommend placing your hands on the dumbbells as if you were going to do a diamond push up.

When performing this exercise, I recommend aiming for higher reps and pushing yourself closer to failure. Because you don’t have the added resistance of weights, it’s critical to focus on metabolic stress when performing bodyweight exercises.

As you gain strength, you can increase the total number of reps as a form of progressive overload. To ensure consistent progression, you can also add weight to your back.

Dumbbell Triceps Workout Example

Based on the dumbbell tricep exercises in this article, here’s a dumbbell-only triceps workout you can do:

Close Grip Dumbbell Press: 3-4 Sets, 6-8 Reps (Heavy)

Incline Dumbbell Kickbacks: 3-4 Sets, 10-15 Reps

Incline Dumbbell Overhead Extensions: 3-4 Sets, 10-15 Reps

Diamond Dumbbell Push-ups: 2-3 Sets, 15+reps (Go to Failure)

The Most Effective Triceps Workout Based on Science

Based on current scientific literature and our anatomical understanding of the arms, we’ll cover the best tricep workout to hit every triceps head in this article.

If you want to build big, impressive-looking arms, there’s no doubt about it: the triceps must come first. This is especially true because they account for the majority of the size of your arms, implying that big triceps should be your top priority if you want big arms. And, in order to maximize triceps growth, you must pay close attention to the tricep exercises you perform. However, in order to discover the best way to train your triceps, you must first understand their anatomy.

The Triceps is the “opposite” of the Biceps. It is the opposite muscle to the Biceps in that it operates (moves) the elbow in the opposite direction. It primarily extends the elbow. This means that it “increases the angle” of the elbow joint, causing the elbow to move from a bent to a straight arm position.

It is a single muscle with one insertion but three “heads.” Each of these heads has its own origin. The lateral (or outer) head, long head, and medial (or inner) head are the three heads. When all of the heads are fully formed, they form a distinct upside-down horseshoe on the back of the arm. And, while all three heads are activated in all triceps movements, you can maximize activation and place more emphasis on specific heads by selecting the right exercises, as you’ll see in this article.

Close Grip Bench / Weighted Dips – Heavy exercise to stimulate type II fibers – 3-4 sets of 6-8 reps

As shown in this study by Hughes et al., the triceps, like the biceps, are composed of approximately 67 percent type II muscle fibers. The best way to stimulate these is to use a lot of weight. In fact, Newton et al. discovered that each increase in relative load from 30% to 100% of 1 rep max resulted in increased tricep activation. This is similar to what was discovered with the biceps.

I recommend beginning with the close grip bench press because it allows us to easily overload it and lift very heavy weights. To recruit all of your triceps’ motor units, use heavy weight for relatively low reps but in a controlled manner.

In terms of hand-spacing, Lehman et al. investigated triceps activation using three different grips: wide, shoulder-width, and narrow. The researchers discovered that the narrower the grip, the greater the activation of the triceps, particularly in the long head. However, because the narrowest grip causes a lot of wrist and shoulder discomfort, I’d recommend sacrificing a little triceps activation and sticking to a grip that’s a little closer than shoulder width.

Weighted dips, on the other hand, allow you to lift heavy to stimulate type II muscle fibers and are an excellent triceps developer in general. As a result, the choice is entirely yours. If weighted dips cause pain in your shoulders, switch to a close grip bench press. And if doing close grip bench press hurts your wrists, try weighted dips.

Exercise 2: Extensions of overhead cables

– Aims for a long head (3-4 sets of 10-15 reps)

The long head of your triceps will be emphasized in this next exercise. Keep in mind, however, that any triceps exercise will involve some activation of all three heads. However, because it is the only head that crosses the shoulder joint, it emphasizes the long head of the triceps more.

When a muscle is slightly stretched, it produces the most force. As a result, exercises that involve shoulder flexion can help isolate the long head. This exercise with the arms overhead is an excellent example of this.

When performing this exercise, make sure that your forearms, not your upper arm, move. This will allow for better triceps isolation. However, keep in mind that this isn’t the only overhead triceps exercise that will target the long head. Exercises such as lying dumbbell extensions, single arm standing dumbbell extensions, and so on are also options.

However, I find these to be too taxing on the elbow, which is why I prefer the cable version. However, I recommend experimenting with these variations and selecting one that reduces stress on your joints, especially when using heavier weight.

Exercise 3: Cable pushdowns (straight bar) – This exercise targets the lateral head (3-4 sets of 10-15 reps)

The reasoning behind this next exercise is based on a study by Behren and Buskies that compared EMG activation of the various triceps heads with 10 different tricep exercises. They discovered that the cable push-down with either a straight bar or a V-bar elicited the highest activation for the lateral head, which is why I recommend this exercise to target the lateral head of the triceps.

Unlike the biceps, none of the tricep heads play a role in pronating or supinating the arm when deciding whether to use an underhand or overhand grip. That is, using an underhand grip instead of an overhand grip will not increase tricep activation. Your wrist position may also be jeopardized if you use an underhand grip. With an overhand grip, you are also more likely to lift heavier weights. That is why I recommend using the traditional overhand grip.

Triangle push-ups OR bench dips – 3-4 sets of 10-15 reps

A quick glance at gymnasts’ massive horseshoe triceps demonstrates that you don’t have to train exclusively with weights to build impressive triceps. Bodyweight exercises can be beneficial as well. This is one of the reasons I recommend either bench dips or triangle pushups as a triceps finisher exercise.

Furthermore, the study by Behren and Buskies that I previously showed that triangle push-ups and bench-dips were the best ways to activate the medial head. Because our previous exercises did not emphasize the medial head as much as these do, you should definitely do one of them as your final exercise.

However, I would prefer the triangle push-ups over the bench dips. According to this study by the American Council of Exercise, it has superior overall triceps activation. It also appears to be less taxing on the shoulder joint for the majority of people. So, once again, try them both and decide which one you prefer. And, for this exercise, I recommend training to failure for all sets.

Putting Everything Together

Now that we’ve discovered the best science-backed exercises for developing thick, horseshoe-shaped triceps, it’s time to combine them into a muscle-pumping workout to stimulate maximum growth in the shortest amount of time.

Triceps Workout Example:

• Bench Press with a Close Grip – 4 sets of 8-6 reps

• Cable Extensions – 3 sets of 15-10 reps

• Straight Bar Cable Pushdowns (three sets of 15-10 reps)

• Triangle Push Ups – 2 sets of 2 reps to failure

Workout Tips: • Use a pyramid rep scheme, beginning with your highest number of reps on the first set. Then increase the weight and decrease the reps on each set. Your final set should be the maximum number of reps you can eke out with perfect form at that weight.

• For your final exercise, go to complete muscular failure to ensure that you leave nothing on the gym floor!

You’ve discovered a fantastic science-based workout to help you build bigger arms faster in this article. It demonstrates that it is possible to gain quality muscle mass quickly. To make consistent gains in lean muscle mass, however, you must follow a complete step-by-step guide that is backed by science.

How To Get Big Triceps FAST (The Single Best Triceps Exercise)

Are your triceps refusing to grow? Or do you simply want to bulk up your triceps quickly? Then there’s one triceps exercise you must include in your weekly routine if you want to gain mass. Allow me to explain.

Many of you have probably heard something like this. Simply performing enough compound movements, such as bench pressing, will cause your arms to naturally grow and expand. That is correct. Adding additional triceps exercise to a program already consisting of various pressing movements, in fact, did not significantly increase triceps growth, according to multiple studies.

This was revisited in a recent 2020 study. And, once again, the same result was obtained. After 10 weeks, adding an extra triceps exercise to a bench press program did not result in a significant increase in total triceps size. This study, on the other hand, did something different. That is, rather than measuring whole-muscle triceps growth, the researchers examined the growth of each of the three heads of the triceps. Here’s what they discovered:

Subjects who only did the bench press saw significant growth in the lateral and medial heads of their triceps. The long head, however, is not one of them.

Subjects who supplemented their bench pressing with a triceps exercise, the lying overhead extension, grew significantly more in the long head of their triceps.

Before I go any further, if you’re looking for a training program that will help you set up every single one of your workouts for optimal muscle growth (not just for the back, but for ALL muscle groups! ), I’ve got just the thing for you. The Unorthodox Training Membership Program is intended to be an all-in-one, science-based process that will get you to your ideal physique as quickly as possible.

Pressing exercises are ineffective at developing the long head of the triceps

This suggests that pressing movements alone appear to be sufficient to grow the lateral and medial heads. However, they do a poor job of developing the triceps’ long head. To clarify, the long head is what accounts for the majority of the mass in your triceps.

But what’s the reasoning behind this? It all comes down to anatomy. The other two heads of your triceps only cross the elbow joint, as you can see. As a result, their sole function is to extend the elbow. In comparison, the long head also crosses the shoulder joint. This means that the long head serves another purpose by extending the shoulder.

Furthermore, research has shown that during movements such as the bench press, your nervous system will preferentially recruit muscles that only cross one joint because they are more efficient.

That is, if: • You aren’t supplementing your pressing movements with additional triceps work, OR • You are, but you’re not choosing the right triceps exercises for the long head of your triceps… Then you’re throwing away a lot of potential profits.

Building Triceps Muscle Requires Concentration On Your Long Head

So, here’s my suggestion. Make it a habit to perform a triceps exercise that emphasizes the long head on a regular basis. Most triceps exercises that involve holding the arms overhead will achieve this. This can be seen in the previous study I went through. The lying overhead extension was used by the researchers, and it did result in significant growth in the long head. As a result, it is a fantastic potential option.

However, we can make this movement even more effective. That’s because we know that the long head of the triceps works to extend both the shoulder and the elbow. As a result, we can combine these two functions into a single movement.

Option 1: Adjusted Pushdowns

One possibility is to simply modify your standard rope or bar pushdowns. Allow your elbows to rise instead of being locked into your sides. Begin each rep by extending the shoulder:

The rep is then completed with elbow extension with your elbows by your sides:

This exercise effectively incorporates the long head’s two primary movement functions. There’s even a way to push it a little further. Once your triceps have fatigued to the point where you can no longer complete the reps, you can simply perform the first part of the exercise until you are completely exhausted there. This contributes to the set’s expansion. As a result, you’ll most likely feel a burn in your triceps that you’ve never felt before.

Option 2: Modified Lying Pushdowns

Another option is to do these modified pushdowns while lying down.

This posture prevents any momentum or cheating during your reps. More importantly, the cable’s line of resistance forces the long head to constantly work against the resistance in order to accomplish two things:

• Lower the elbows AND keep the elbows pinned in place… At the end of each rep, fully extend.

Long Head Destruction (Option 3)

The same concept can be applied to your standard lying overhead extensions with a bar or dumbbells. There are four parts to this movement.

Part One: Begin by holding your hands directly above your head. Then, bring them down to your sides.

Part 2: Straighten your arms behind your body from here. Then, lock your elbows into place.

Part 3: Lower the dumbbells so that they are behind your head. Then, extend them once more.

Part 4: Return your elbows to their starting position. Then, extend your arms overhead.

All of this counts as one rep. As you might expect, you won’t be able to get many reps. However, each rep will put a lot of strain on your long head as you move through its various movement functions. Concentrate on maintaining control. Make use of light weights. And, as with any movement, experiment with different grips and ranges of motion to find what feels best for you and your elbows. I’ve discovered that using a neutral grip with dumbbells is the best option for the majority of people.

Takeaway on How to Get Big Triceps

However, try out these various exercises. And see which one allows you to feel that long head working the best. I’d recommend doing one or two of these exercises at least once a week to supplement your current pressing movements or even to replace some of your other triceps exercises. Because this is the head that gets overlooked but is largely responsible for the overall size of your triceps. By concentrating on this, you’ll be able to stimulate new growth in your triceps very quickly.

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