We’ve got a list of 5 basic triceps exercises that will add the most volume to your arms in the least amount of time
Everyone wants bigger arms and the path most people take in trying to achieve this is to hit their biceps as hard as they can. While it’s true that a pair of well-built biceps is impressive, it’s precisely this heavy focus on the biceps that undermines the development of a more important muscle group, the triceps.
The triceps actually comprise 3/5 of the arm, but for many, it seems it comes second to none when it comes to arm training. So it’s time to change that. We have a list of 5 basic exercises that should become your cornerstone in training triceps if you want really big arms. Follow the exercises in the order given for a complete triceps workout and for more information refer to the relevant exercise book.
Barbell Tricep Extensions
This is the king of exercises if you want to build massive triceps. You don’t need to load the bar too much. Just keep a slow and steady pace, feeling your triceps lift the weight. The exercise requires a full stretch of the muscles in both its positive and negative phases. Perform 3 to 4 sets and repetitions in a range of no more than 10.
This an exercise that is often overlooked as it requires no weight to perform, just your body. And yet it works! You may not feel your muscles working at first but after the second or third set your triceps will be begging you to stop. Perform 3-4 sets of 10-15 reps and if you feel like you want an extra challenge place a ten-pound barbell between your legs.
Dumbbell Tricep Extensions
This awkward movement for some is indeed painful but will reward you. Start with a moderate weight that will give you 8 to 12 repetitions. Do 3 sets but watch your elbows! If your joints hurt, it’s better to lower the weight.
Closed Grip Bench Presses
This movement should be used after chest exercises, in case you combine the chest and triceps in one day. A large part of the load will be carried by the chest and not by the triceps, but their contribution will be very effective and beneficial in the end. Perform 8-10 slow and focused repetitions in 3 sets, but without sacrificing form.
Pulley triceps presses
This exercise should be done at the end of the workout when your muscles have been sufficiently exhausted. You don’t need a lot of weights here – you won’t be able to if you’ve done the 4 above first. You’ll be using pulley presses for ‘swelling’, so keep the weights low and the reps high. Perform 3 sets of 12-15 reps and feel your triceps explode!
There are many other good exercises out there that are also effective for developing triceps. But these five moves shouldn’t be missing from any triceps workout and will add the most bulk to your arms in the least amount of time.