For some lifters, building massive triceps is fairly easy. Yet others might have a difficult time. It takes hard work, an understanding of the triceps, and allowing enough time for recovery to take place. Either way, in this article, I will provide some of the best triceps exercises, give you a sample routine, review nutrition and provide supplement suggestions. Let’s go!
Triceps Anatomy
Before we go any further, let’s look at the anatomy of the triceps. The triceps brachii is a 3-headed muscle located on the back part of your upper arm between your elbow and shoulder. Your triceps consist of the short, medial, and long heads. This muscle assists in straightening your arm at the elbow (elbow extension) and shoulder extension. The triceps make up two-thirds of your total arm mass, which means it’s imperative to train both triceps and biceps if you want huge arms (don’t forget forearms!). In the next section, we’ll focus on some great exercises that work all 3 heads.
Triceps Exercises
Exercise # 1 – Close-Grip Bench Presses
This is a great triceps exercise. It targets all 3 heads with the chest and shoulders acting as stabilizers. Because it is a variation of the bench press, you can use more weight than you could if you were using isolation exercises.
How To Perform It
This is a regular bench press performed by using a narrow grip (think about 1-2 inches between your hands, although I often use a grip where my hands touch). Choose a grip that works well for your structure. Adjust your grip width if you experience any elbow pain. Your grip should naturally force your elbows to stay close to your sides.
Exercise # 2 – Triceps Extensions
Here is another exercise that will work all 3 heads of the triceps. The front deltoids and chest also come into play as stabilizing muscles. You can do this exercise standing, sitting, or lying down. You can use an EZ bar, a straight bar, or the end of a single dumbbell.
Here’s How To Do It
Begin by lifting the bar or dumbbell straight overhead. Keep your back straight. Slowly lower the bar or dumbbell behind your head by bending the elbows. Be sure you use a full range of motion. Like all triceps exercises, if you experience even the slightest pain in your elbows, adjust their position by bringing them closer to your head or a little wider out.
Exercise # 3 – EZ Pullover/Extension/Press
There’s a good chance you may have never heard of this 3-part exercise before. The first phase, pullovers, work the triceps, with shoulders, chest, and lats as stabilizers. The second phase, extensions, work all 3 heads of the triceps. The final phase, close grip presses, also work all 3 heads of the triceps, along with chest and shoulders.
Here’s How To Do It
Lie back on a flat bench and start by doing pullovers to failure, then go right into the extensions. You have the option to do these by going behind your head with the bar, or skull crusher (to your forehead) style. Finally, finish up by doing close-grip bench presses. There is no stopping or rest until all 3 exercises are done.
Exercise # 4 – Triceps Pressdowns
This is yet one more exercise that works all 3 heads of the triceps. Supporting muscles include the front delts, lats, and chest. You can get a little more out of this exercise by starting the exercise several steps back from the pressdown unit. Then, as you begin to reach failure, move in one step at a time. Another intensity tip that works great on this exercise is to pause at the fully extended position for a 4 count. I will talk more about this in the Performance Notes section.
Here’s How To Do It
You can use a straight bar, a close grip V-handle, a rope, or an EZ attachment for this exercise. Begin by grabbing the attachment with an overhand grip. If you use a rope, grab the attachment with palms facing each other. Start with the bar about chest height, then press down using only triceps strength.
Exercise # 5 – Triceps Dips (Seated Dip Leverage Machine)
This exercise also works all 3 heads of the triceps with the chest and shoulders as stabilizers. There are multiple ways to do this exercise. I prefer the plate-loaded, Seated Dip Leverage Machine. With this machine, you sit facing the front, not facing out. If you prefer, you can use a dipping station or, if you train at home, the edge of a flat bench with your feet out and elevated. This version targets the triceps directly and is a good choice if you have any issues performing regular dips.
Here’s How To Do It
If you use the Seated Dip Machine, simply sit down on the seat, sit up straight, and push the handles down, then raise slowly. If you’re using a dip station, keep your body as vertical as possible to work the triceps. Make sure you don’t lean forward because that primarily works the chest.
If you choose to use a flat bench, begin by suspending yourself between the bench and another elevated surface. For example, if you train at home, use another bench, the seat pad of a lat machine, or the long safety pins of a power rack. Your hands should be on the edge of the bench as close together as possible. Dip your elbows and lower your upper body using only the triceps.
Getting The Fabled Horseshoe Shape
If you’re after massive triceps, you want them to look fully developed. That includes the super-impressive “horseshoe” shape. The lateral head is mainly responsible for this shape. So what exercises work the horseshoe? Virtually every exercise listed in this article!
Nutrition, Supplements, And Arm Growth
Triceps (and total arm) growth is not just the result of your routine, it’s also the result of your time in the kitchen. You have to eat the right foods and use the right supplements if you want your triceps to grow. First of all, you’ll want to take in 1g of protein per lb of body weight at least. Also, don’t skimp on carbohydrates. Start off consuming 2g per lb of body weight, and only cut back if you see yourself gaining body fat. To be clear, I advise primarily complex, slow-burning carbs.
I also advocate consuming 50% of the day’s carbs in the hours before and after your workout, and this should include all your simple carbs.
What about supplements? The basics should make up your cornerstone program. That includes a protein powder, such as Hi-Tech Precision Protein. From there, a great pre-workout, such as Gorilla Mind Gorilla Mode. Next is creatine monohydrate, one of the most effective supplements you can buy. Also, a good multivitamin, such as Universal Animal Pak, makes sense.
From there, you can push your Stack into ultra-hardcore territory by adding prohormones (don’t forget your PCT!)!
Sample Routine
This routine assumes you’re doing triceps as part of Push Day, therefore you should be warmed up and ready to go. If you’re doing them by themselves on Arm Day, perform 3 light sets x 15, 12, 10 reps of your first exercise, then go right into your first working set.
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Close-Grip Bench Presses (Alternate every other week with Triceps Dips using the Seated Dip Machine) – 2 sets x 6-8 reps
This compound exercise targets all 3 heads of the triceps.
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EZ Bar Triceps Extensions (Alternate every other week with Triceps EZ-Pullover/Extension/Press) – 2 sets x 6-8 reps
This exercise also works all 3 triceps heads.
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Rope Pressdowns – 2 sets x 8-10 reps
This is another exercise that works all 3 heads of the triceps.
Performance Notes
As always, focus on using the proper exercise form. Make sure you are lifting the weight under complete control using a complete range of motion. No quarter or half reps! Do not let momentum do your work for you. Here’s your rep tempo: 2 seconds concentric, 0 second pause, 4 second eccentric and a 4 second pause in the fully stretched position, wherever that may be in the specific exercise you’re doing.
Rest
Rest 120 minutes between your working sets. No 10 minute rest periods while you get lost in your phone. Put it away and get serious about your sets!
Progressive Overload
Stay with the above exercises, do not change exercises to “keep the muscles guessing”. Muscles do not guess, they only contract. They don’t know what exercises you’re doing. Instead, here’s a major key to success: work a standard routine and progressively add weight to the bar.
Adding Weight
With progressive overload, how often should you add weight to the bar? When you can do 2 more reps than your goal reps for 2 workouts in a row, add 5% more weight. In addition, since size and strength are your goal, I suggest training to momentary failure.
Summary
If you’re in the process of building massive triceps, use the exercises, tips, and routine presented. Add in the nutrition and supplement guidelines I presented, and you will be well on your way to huge tri’s! Don’t forget to stop by illpumpyouup.com for the supplements suggested here!
References:
- Delavier, Frâedâeric. Strength Training Anatomy. Human Kinetics, 2010.
- ExRx.net: Exercise Directory