Building bigger arms isn’t all about bicep curls. While biceps get a lot of the glory, the triceps actually make up about two-thirds of your upper arm’s mass. If you’re ready to fill out your sleeves and increase overall arm strength, it’s time to show your triceps the respect they deserve. Below, we’ll guide you through three powerful exercises guaranteed to deliver results.
Close Grip Bench Press
The close grip bench press is a dual-purpose exercise, engaging both the triceps and chest while promoting excellent pressing strength.
How to do it:
- Lie back on a flat bench and grasp the barbell with an overhand grip, placing your hands shoulder-width apart.
- Hold the bar above your sternum with fully extended arms.
- Slowly lower the bar straight down, pausing as it approaches your chest.
- Press the bar back to the starting position.
Pro Tip: Keeping your elbows tucked throughout the motion will ensure the triceps are doing the majority of the work.
Overhead Tricep Extensions
This move focuses on the tricep’s long head, which helps create the dense, horseshoe shape every lifter strives for.
How to do it:
- Stand upright, holding a dumbbell with both hands in a diamond grip.
- Raise the dumbbell overhead, ensuring your elbows stay close to your ears.
- Slowly lower the dumbbell behind your head by bending at the elbows while keeping your shoulders stable.
- Press the weight back up, fully straightening your arms.
Pro Tip: Keep your core engaged throughout to maintain proper posture and avoid arching your back.
Tricep Dips
Tricep dips are an excellent bodyweight move, making them accessible for home or gym workouts, while also targeting multiple parts of the muscle.
How to do it:
- Position yourself on parallel bars, holding your torso upright.
- Cross your ankles and bend your knees.
- Lower your body slowly by bending your elbows until your shoulders are just below your elbows.
- Push yourself back up to the starting position without locking your elbows at the top.
Pro Tip: Keep your torso vertical throughout the exercise. Leaning forward will shift the emphasis to your chest.
Why These Exercises Work
Each of these moves targets different parts of the triceps, ensuring all three heads (lateral, medial, and long) are activated. By regularly incorporating them into your training, you’ll notice improved strength, size, and definition in your arms over time.
Tips to Maximize Your Tricep Gains
- Start tricep exercises early in your workout to ensure you’re lifting with full energy.
- Focus on form before increasing the weight to avoid injury and ensure the triceps are properly activated.
- Incorporate progressive overload by gradually increasing weight, reps, or sets over time.
Bigger, stronger arms start with a smart approach to training. Make these tricep exercises a staple in your routine, and you’ll achieve those sleeve-stretching arms you’ve been aiming for. Get lifting and put these movements to the test!
