If you look at bodybuilders as a group of people, they all have one thing in common – nobody is really ever satisfied with their arm development or where it’s gotten them so far. Even people like Ronnie Coleman and Phil Heath who have the best pairs of arms since bodybuilding has existed, train their arms like crazy and never stop training them because they see them as having more potential than what is already developed. However, the really successful bodybuilders all have another thing in common as well – their workouts. After compiling a list of all exercises, we made a list of the most popular techniques for triceps development. If you want your triceps to look awesome, this is for you.
1. Close-Grip Bench Presses. These should be performed on chest day, after you’re done with the bench. Use them as a segue into your triceps workout.
2. Skullcrushers. This exercise will help you pack on more mass than any of them, but you will need some gloves and a spotter so that you don’t injure yourself. Get some heavy weights but make sure that you can handle your weight!
3. Overhead Extensions. Get a heavy dumbbell, warm up properly and start pumping. If you don’t warm up, you might injure yourself – that much weight on a cold arm is too much.
4. Dumbbell Kickbacks. While this technique doesn’t have a great reputation as it has been used in all sorts of gym imitating commercials and “sports” shows with little plastic dumbbells. When you do it with 35 or 35 pound dumbbells, it tends to make you realize that it’s still a great exercise.
5. Cable Pressdowns. Do these with a lot of weight on the machine and your triceps will grow like never before, but make sure that you keep your form properly tightened. If you think you can do it, go for more reps.
6. Cable Pressdowns Behind Your Head. This movement lets you have a far larger range of motion than the other, standard pressdowns. Make sure to warm up though, if you don’t want to be sore the entire week.
7. Seated Extensions. Get an EZ-curl bar and do some overhead extensions with it. They’re far safer than skullcrushers but comparable in results. Make sure to have total control over the weight and move through the exercise very slowly to avoid injury.
8. Inclined Close-Grip Bench Presses. This exercise targets your triceps in a whole different way than most close-grip bench presses out there, so make sure you throw them into your routine!
When pumping for pass, you should do exercises like these in low reps. When you’ve just done a set of 12 to 15 reps to make your slow twitch muscle fibers go off and pump some blood in your muscles, you can start to get your triceps game on. Your second set should consist of 10 to 12 well-performed reps. Add some weight and do your third set for 8 to 10 reps, but when you get that 8th rep in, you can cheat, if you must. The final set should be some 6 to 8 reps with even more weight. When you perform the first 6 reps with perfect form, you can cheat a bit – use any form of assistance you might need to get a few more reps out before your muscles run out of strength. This is because after six reps on the fourth set, you’ve already done all you need to do – everything else is just extra.
Since you’re probably not going to be doing all of these exercises in all of your workouts, make sure that you at least add three to your weekly routine. However, you should also note to use all 8 of them during an entire month, which really isn’t that difficult. You will also need a copious amount of rest, a lot of the right food to eat and a well-balanced exercise routine that will bring more meat on your body. Growing your triceps is just like growing anything else, all you need to do is train hard, target that specific muscle with these exercises, eat right and rest whenever you need to rest.