How to Build Bigger Triceps Muscles

For most people, triceps often respond best with moderate to high rep ranges (bodybuilding rep range) with 8-12 reps using heavy weights.  Beginners and intermediate lifters don't necessarily need extra tricep workouts in their routine because the triceps are heavily worked with chest and shoulder movements.  Think bench presses, dumbbell presses, military shoulder press, and dips.

Compound movements involve the triceps to a great degree.  The same philosophy applies to biceps when doing back movements.  The biceps are worked intensely with heavy deadlifts, barbel/dumbbell rows, and chinups/pullups.

Think of it this way; if you can push 200 + pounds over your head or bench 400 pounds or more, would your triceps look small?  If you can strap four 45lb. plates to a weighted belt and pull yourself up over a bar, would you biceps look small?  Even though there is no direct correlation between absolute strength and muscle gain, the results speak for themselves.  You're never going to see a skinny kid bench or move large loads of weight.  Beginners don't need an extra workout for triceps.

However, you can further "blitz" your triceps into new growth if they appear to be lagging after a year or more of training.

Here's a list of the most effective tricep exercises:

• dips, keeping torso and body straight on parallel bar, though regular dips learning forward will also work well for hitting the triceps

• dips on rings

• dips on v-bar

• standing overhead tricep extension, dumbbells, barbell, or ez bar

• lying dumbbell or barbell tricep extension (skullcrushers)

• tricep extension on rings; varying positions and using additional load with a weight vest will make the movement more difficult and harder

• elevated tricep extension using body weight

• cable machine extensions

• dumbbell or barbell floor press

• dumbbell fly

Small muscle groups like triceps also often respond well to "blitz" workouts using shock methods (shock article) of rest pause sets, drop sets, and supersets.

Train Hard.  Train Safely.  Train Smart.

If you have any questions or comments, don't hesitate to leave a comment below or email me at ZQH245@gmail.com or ZQH250@gmail.com

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