3 Simple Moves for Bigger Triceps

If you only work your biceps, your arms will never be as strong as they can be. STACK Expert John C. Mackersie offers three exercises for bigger triceps.

Tricep exercise

Although the biceps get all the attention, the triceps muscles take up the majority of the arm. They're actually three muscles surrounding the back of the  upper arm. Without well-developed triceps, your arms will always be weaker than they should be.

When you begin triceps training, it's important to be aware of the angle you're working at. If you want bigger triceps, you must train in all angles: incline, flat and decline.

An incline angle let you focus on the long head of the triceps—the portion that lies on the back of the arm directly opposite the biceps. A flat angle hits the lateral and long head. And a decline angle engages the medial and lateral heads of the triceps.

Try the following routine to work all angles of your triceps to increase their size and strength.

Decline Close-Grip Bench Press

  • Lie on a decline bench and hold the bar with a shoulder-width grip.
  • Lower the bar to your chest, keeping your elbows close to your sides.
  • Extend your arms to press the bar up to the starting position.

Sets/Reps: 3-5x6 (lower the weight in 4 seconds and explode up)

Flat Bench Lying DB French Press

  • Lie on a flat bench and hold dumbbells directly above your shoulders with your palms facing together.
  • Bend your elbows to lower the dumbbells until they are next to your ears. Do not move your upper arms.
  • Extend your elbows to return to the starting position.

Sets/Reps: 3-5x12 (lower the weight in 3 seconds and explode up)

Standing Overhead Rope Triceps Extension

  • Stand facing away from a cable machine and grasp the rope attachment with both hands slightly behind your ears.
  • Take a step forward with one leg and lean forward so your body is at a 45-degree angle.
  • Extend your arms to pull the rope. Keep your arms parallel to each other.
  • Bend your elbows to slowly return to the starting position.

Sets/Reps: 3-5x25 (lower the weight in 2 seconds and explode up)

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