Want Big Arms? Build Mighty Triceps

Best Triceps Exercises for Bigger Arms

By John M. Di Fazio II

Big biceps are always going to be noteworthy, but mighty triceps will display your hard work in the gym with fully developed and sculpted arms that are few and far between.

Over the years, I’ve seen people neglect certain muscle groups while focusing only on their favorites in regards to weight training and cardio. While the winner of the neglected body parts in most gyms is “legs,” another muscle group that is often overlooked is the triceps brachii. Biceps are great, and they’re definitely a focal point of a well-developed arm, but the triceps are technically a larger muscle group that when trained properly can become one of your best features. 

The triceps consist of three separate heads of the muscle group: the lateral head, the medial head, and the long head. I have a specific approach to my training method, so I will discuss how I apply it to my triceps workouts. My monthly workout regimens progress from a 30s Week, (30 repetitions on all exercises), to a Superset Week, to a Drop Set Week, and finally to a Heavy Week. The first two weeks of the month are generally lighter in weight and higher in reps, so in those weeks I focus on triceps exercises that can be considered shaping exercises. These exercises primarily develop the lateral head of the triceps. The final two weeks of each month are generally heavier in weight and lower in repetitions. In these two weeks, my focus is primarily on the medial and long heads of the triceps.

Here are some of the exercises, sets, and repetitions as they apply to the lateral head of the triceps:

30s WEEK

Cable Rope Extension: 2 sets x 30 repetitions

Cable Push-Down: 2 sets x 30 repetitions

Cable Pull-Down: 2 sets x 30 repetitions

Overhead Rope Extension: 2 sets x 30 repetitions

Dumbbell Kick-Back: 2 sets x 30 repetitions

Single-Arm Cable Pull-Down: 2 sets x 30 repetitions

Close-Grip Push-Up: 2 sets x 30 repetitions

Dips: 2 sets x 30 repetitions

SUPERSET WEEK (Example: Superset triceps and biceps)

Overhead Triceps Rope Extension x 15 reps and Preacher Curl Machine x 15 reps

(2 consecutive rounds)

Close-Grip Barbell Press x 15 reps and Barbell Curls x 15 reps

(2 consecutive rounds)

Cable Push-Downs x 15 reps and Alternating Dumbbell Curls x 15 reps

(2 consecutive rounds)

Cable Rope Extension x 15 reps and Biceps Cable Curls, (E-Z Bar Attachment), x 15 reps

(2 consecutive rounds)

Cable Pull-Downs x 15 reps and Single-Arm Biceps Cable Curls x 15 reps

(2 consecutive rounds)

Dumbbell Kick-Backs x 15 reps and Concentration Curls x 15 reps

(2 consecutive rounds)

Bench Dips x 15 reps and Seated Preacher Machine x 15 reps

(2 consecutive rounds)

Single-Arm Cable Pull Downs x 15 reps and Alternating Dumbbell Curls x 15 reps

(2 consecutive rounds)

Close-Grip Push-Ups x 15 reps and Concentration Curls x 15 reps

(2 consecutive rounds)

Here are some of the exercises, sets, and repetitions as they apply to the medial head and the long head of the triceps:

DROP SET WEEK

Overhead Single-Arm Dumbbell Extension: 2 sets x Little-Middle-Full Pulses x 7

Barbell Skull-Crusher: 2 sets x Little-Middle-Full Pulses x 7

Seated Overhead Double-Arm Dumbbell Extension: 2 sets x Little-Middle-Full Pulses x 7

Dumbbell Skull-Crusher: 2 sets x Little-Middle-Full Pulses x 7

Seated Single-Arm Dumbbell Extension: 2 sets x Little-Middle-Full Pulses x 7

Triceps Extension Machine – Example: 2 sets x 7 reps with 100 pounds, 7 reps with 90 pounds, 7 reps with 80 pounds

Barbell Skull-Crusher: 2 sets x 7 reps with 100 pounds, 7 with 90 pounds, 7 with 80 pounds

Overhead Single-Arm Dumbbell Extension – Example: 2 sets x 7 reps with 40 pound dumbbell, 7 reps with 30 pounds, 7 reps with 20 pounds

HEAVY WEEK

Skull-Crushers With E-Z Curl Bar: 2 sets x 6 reps

Weighted Dips: 2 sets x 6 reps

Close-Grip Bench Press: 2 sets x 6 reps

Barbell Skull-Crushers: 2 sets x 6 reps

Double-Arm Overhead Dumbbell Extension: 2 sets x 6 reps

Single-Arm Overhead Dumbbell Extension: 2 sets x 6 reps

Dumbbell Skull-Crushers: 2 sets x 6 reps

Overhead Rope Cable Extension: 2 sets x 6 reps

Always squeeze the triceps to the extension point and be sure not to perform the motion violently with poor form. Think through each repetition as the triceps extends. Feel the repetition as the blood collects in the muscle. In every exercise, be certain that you are giving the muscle the proper stretching point and the proper extension point. Building strong triceps will also complement your strength in pectoral and deltoid workouts. Enjoy the RESULTS of training the triceps brachii to their fullest potential. Big biceps are always going to be noteworthy, but mighty triceps will display your hard work in the gym with fully developed and sculpted arms that are few and far between.

John M. Di Fazio II is a nutrition consultant, personal trainer and massage therapist with over 25 of experience working in the fitness industry. He was employed by Gold’s Gym for 13 years and in 2005 co-founded Remedy Fitness in New York. While in the employ of Gold’s Gym, he was recruited into Nutritionalysis, a nutrition company based in Venice Beach, California that specialized in individualized nutrition programs, and received his certification. For more information, visit remedyresults.com

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