5 Exercises For Bigger Triceps
Summer is coming on quick and we’re not sure you could find a better excuse to train arms more frequently – but just because you’re hitting them, doesn’t mean they’re growing. Most movements will feel taxing on the triceps when trained properly, but are they helping them GROW? Here are 5 movements with proper execution to get your triceps bigger.
- Overhead Seated Rope Extension – Put a 90 degree seat in front of a low pulley and put the ropes on it. You’ll do a tricep extension like if you had a dumbbell there. Focus on the pulley pulling on the tricep at the bottom of the movement – hold it there for a second before pressing up. Spend time resisting the tension on the way down for each rep. Work on doing controlled sets of 12-15
- Lying Dumbell Extensions – With the same concept in mind – grab two moderate weight dumbbells and do a similar motion to a skull crusher. Let the tricep pull at the bottom of the movement and make sure you resist gravity on the eccentric part of the lift. Work on controlled sets of 10-12.
- Standing Rope Extensions – We’ve all done this movement and most have done it wrong. The main focus of this lift should be keeping the elbows still and letting the pulley pull on the muscle at the top, with a strong lockout at the bottom. To keep it controlled, give yourself a two count on the way up and a two count on the way down. Work in the 10-15 rep range.
- Tricep Dip – This movement is best when super-setted with another tricep movement, forcing blood into the tricep and making them feel like balloons. Typically you could use this as a finisher add-on to your last set of triceps. Focus on bodyweight for controlled-hard reps.
- Bent Over Dumbell Kick Backs – This movement is tricky. Too much bending and you get shoulder activation. Hand position isn’t right – you don’t feel it. Play around with very light dumbells. It doesn’t take much to get the triceps pumping with this one. Bend over to a 90 degree angle, keep the upper arms matching the angle of the upper body, and press the dumbells to lockout. Control the eccentric part of the lift and make sure you come all the way down. Again to control the tempo, use a 2 second negative and squeeze the muscle during lockout.
Try these 5 exercises on your next tricep day. Focus on the quality of the movement and not just the completion of it.