Growing Bigger Triceps

Growing Bigger Triceps

So if your goal is to increase the size of your triceps you’re going to have to incorporate a few principles to get the job done.

First let’s take a look at your upper arm in relation to the torso of your body.

If your upper arm is parallel to the torso exercises with cables such as pull downs and push downs work great.

The other angle you have to consider is perpendicular to the torso of the body. Such as nose breakers or skull crushers.

To be completely honest my favorite position after many years of training would be in line with the torso such as above your head. Like overhead dumbbell extension are using an EZ bar and performing a French press.

All of these work the three different heads of the triceps and their own special way to create maximal development.

I often only perform or prescribe one day for training arms because you indirectly work them through major compound movements.

But if you’re trying to make your arms a priority I suggest hitting them twice a week.

You would need to adjust the volume and intensity of each work out. Here is a sample work out below.

Day - 1

Workout - 1

A1. Decline Tricep Close Grip Bench Press

6x6reps

Tempo 402

1:30 rest between sets

B1) Reverse Grip Skull Crushers 3x6 Reps

Tempo 303

Day - 2

Workout - 2

A1) Decline EZ Bar Reverse Grip Tri Extention 4x8 Reps

Tempo 202

A2) Over Head EZ Bar Tri Extension 4x10 Reps

Tempo 202

Rest 1 minuets

Jules Bruchez

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