Fri. Dec 13th, 2019

How to Increase the Size of Your Triceps

2 min read

Your triceps is the largest muscle located on the back-side of your upper arm, and has three muscle heads that need to be targeted, thus the reason “tri” is in its name. You will come to find that targeting your triceps is rather easy, and there are plenty of exercises to use for this type of specialized training, read PhenQ review here. However, you are going to be given the best triceps exercises that build muscle mass and increase definition.

Overhead Cable Rope Triceps Extension

People often perform this exercise with a dumbbell or the straight bar for a cable machine, but the rope adds a lot more definition and the awkward feeling from using it is actually beneficial. When you pull the rope above your head you have two options: keep your hands together and go straight up, or you can rotate to wrist to the inside and place your arms going outwards instead. The second method is the best because it causes your triceps to change contraction throughout the exercise.

Vertical Dips

Dips can be performed two ways: vertically and leaning forward. You want to make sure that you are performing them vertically to target your triceps primarily. Lean forward causes you to place more emphasis on your pectoral (chest) muscles than your triceps. This exercise also targets your shoulders, traps, biceps, and forearms. You can use a dumbbell between your legs or a chain holding a free weight to add weighted resistance to your exercise performance.

Close-Grip Barbell Bench Press

The bench press commonly refers to chest training, but when you place your hands in closer to the center of the bar it becomes a triceps exercise. This is on of the top exercises to perform if you truly want to increase the size of your triceps, and a good tip would be to keep your elbows in and under the bar. Exercise caution with this exercise if you are performing it for the first time. You are not going to close-grip the same amount you can bench press.

Decline Dumbbell Skull Crushers

This is your number one exercise for targeting your triceps muscle that adds serious definition to your upper arms. When performed correctly, you have the chance to even increase your chest press from the strength your triceps will have. People usually use the flat bench with an ez-bar to perform this exercise, but they are missing out on the extreme benefits from the decline dumbbell version. Use lower weights at first until you get the hang of this exercise.

These triceps exercises are all you really need to target all three muscle heads on your triceps while also being able to increase their size and definition. Always take it easy at first until you get used to the different movements you have never performed.