Key Takeaways:

• Triceps make up about two-thirds of the muscle mass in your arms, making them a key area to focus on for anyone looking to build upper body strength and size.

• The triceps muscle is a three-headed muscle that runs down the back of the arm from the shoulder blade to the elbow joint, and each head of the triceps is responsible for different movements of the arm.

• The most complete workout for building huge triceps includes exercises such as close-grip bench press, dips, skull crushers, triceps pushdown, overhead triceps extension, close-grip push-ups, cable rope overhead extension, diamond push-ups, reverse grip triceps pushdown, and bench dips.

• Each exercise targets different areas of the triceps, including the lateral head, medial head, and long head, and helps in building overall upper body strength and size, and adding mass and definition to the triceps.

• These exercises are effective in building the long head of the triceps, which is responsible for the overall size and shape of the muscle, and can be done using different attachments and anywhere, making them a great addition to any workout routine.

The triceps are one of the most prominent muscles in the upper body. They account for about two-thirds of the muscle mass in your arms, making them a key area to focus on for anyone looking to build impressive upper body strength and size. If you're looking to add mass and definition to your triceps, then you need to incorporate exercises that target this muscle group into your workout routine. In this article, we will discuss the most complete workout for building huge triceps.

The Anatomy of the Triceps

Before diving into the workout, let's first understand the anatomy of the triceps. The triceps muscle is a three-headed muscle that runs down the back of the arm from the shoulder blade to the elbow joint. The three heads of the triceps are the lateral head, the medial head, and the long head. Each head of the triceps is responsible for different movements of the arm. The lateral head is responsible for extending the arm, the medial head is responsible for adducting the arm, and the long head is responsible for extending and adducting the arm.

Now that we understand the anatomy of the triceps let's dive into the most complete workout for building huge triceps.

Workout for Building Huge Triceps

1. Close-Grip Bench Press

The close-grip bench press is a compound exercise that targets the triceps, chest, and shoulders. To perform the exercise, lie on a bench with your feet flat on the ground and your hands on the barbell placed just inside your shoulder width. Lower the bar to your chest and then press it back up.

The close-grip bench press is an excellent exercise for building overall upper body strength, and it specifically targets the lateral head of the triceps.

2. Dips

Dips are a bodyweight exercise that targets the triceps, chest, and shoulders. To perform the exercise, place your hands on parallel bars and lower your body until your elbows are at a 90-degree angle, then push back up to the starting position.

Dips are a highly effective exercise for targeting the triceps, and they place a greater emphasis on the lateral and medial heads of the triceps.

3. Skull Crushers

Skull crushers are a great isolation exercise that targets the long head of the triceps. To perform the exercise, lie on a bench with a barbell or dumbbells held directly above your chest. Lower the weight down towards your forehead, then extend your arms back up.

Skull crushers are a highly effective exercise for building the long head of the triceps, which is responsible for the overall size and shape of the muscle.

4. Triceps Pushdown

Triceps pushdown is an isolation exercise that targets the lateral head of the triceps. To perform the exercise, attach a rope to a high cable machine and grab the ends of the rope with your palms facing down. Extend your arms down until they are fully extended, then slowly bring the rope back up.

Triceps pushdown is an excellent exercise for isolating the lateral head of the triceps and building muscle mass.

5. Overhead Triceps Extension

Overhead triceps extension is an isolation exercise that targets the long head of the triceps. To perform the exercise, hold a dumbbell or barbell with both hands and lift it overhead. Lower the weight down behind your head, then extend your arms back up.

Overhead triceps extension is a highly effective exercise for building the long head of the triceps, which is responsible for the overall size and shape of the muscle.

6. Close-Grip Push-Ups

Close-grip push-ups are a bodyweight exercise that targets the triceps, chest, and shoulders. To perform the exercise, start in a plank position with your hands closer together than in a regular push-up. Lower your body down until your elbows are at a 90-degree angle, then push back up to the starting position.

Close-grip push-ups are an effective exercise for targeting the triceps, and they can be done anywhere, making them a great addition to any workout routine.

7. Cable Rope Overhead Extension

Cable rope overhead extension is an isolation exercise that targets the long head of the triceps. To perform the exercise, attach a rope to a cable machine and grab the ends of the rope with both hands. Bring the rope over your head and then slowly lower it down behind your head, then extend your arms back up.

Cable rope overhead extension is a highly effective exercise for building the long head of the triceps and can be done using different attachments to target different parts of the muscle.

8. Diamond Push-Ups

Diamond push-ups are a bodyweight exercise that targets the triceps. To perform the exercise, start in a plank position with your hands close together in a diamond shape under your chest. Lower your body down until your chest touches your hands, then push back up to the starting position.

Diamond push-ups are a highly effective exercise for targeting the triceps and can be done anywhere.

9. Reverse Grip Triceps Pushdown

Reverse grip triceps pushdown is an isolation exercise that targets the medial head of the triceps. To perform the exercise, attach a rope to a high cable machine and grab the ends of the rope with your palms facing up. Extend your arms down until they are fully extended, then slowly bring the rope back up.

Reverse grip triceps pushdown is an excellent exercise for isolating the medial head of the triceps and building muscle mass.

10. Bench Dips

Bench dips are a bodyweight exercise that targets the triceps. To perform the exercise, sit on a bench with your hands on the edge of the bench and your feet on the ground. Lower your body down until your elbows are at a 90-degree angle, then push back up to the starting position.

Bench dips are an effective exercise for targeting the triceps and can be done anywhere.

11. Seated Overhead Dumbbell Extension

Seated overhead dumbbell extension is an isolation exercise that targets the long head of the triceps. To perform the exercise, sit on a bench with a dumbbell held with both hands behind your head. Lower the dumbbell down behind your head, then extend your arms back up.

Seated overhead dumbbell extension is a highly effective exercise for building the long head of the triceps, which is responsible for the overall size and shape of the muscle.

12. Triceps Kickbacks

Triceps kickbacks are an isolation exercise that targets the lateral head of the triceps. To perform the exercise, hold a dumbbell in one hand and place the other hand and knee on a bench. Keeping your upper arm parallel to the ground, extend your arm back until it is fully extended, then bring it back down.

Triceps kickbacks are an effective exercise for isolating the lateral head of the triceps and building muscle mass.

13. Standing Barbell Triceps Extension

Standing barbell triceps extension is an isolation exercise that targets the long head of the triceps. To perform the exercise, hold a barbell with both hands behind your head. Lower the barbell down behind your head, then extend your arms back up.

Standing barbell triceps extension is a highly effective exercise for building the long head of the triceps, which is responsible for the overall size and shape of the muscle.

14. Triceps Rope Pushdown

Triceps rope pushdown is an isolation exercise that targets the lateral head of the triceps. To perform the exercise, attach a rope to a high cable machine and grab the ends of the rope with your palms facing down. Extend your arms down until they are fully extended, then slowly bring the rope back up.

Triceps rope pushdown is an effective exercise for isolating the lateral head of the triceps and building muscle mass.

15. Triceps Dumbbell Floor Press

Triceps dumbbell floor press is a compound exercise that targets the triceps, chest, and shoulders. To perform the exercise, lie on the floor with your arms extended and holding dumbbells. Lower the dumbbells down to your sides, then press them back up to the starting position.

Triceps dumbbell floor press is an effective exercise for building overall upper body strength and size, while also targeting the triceps.

Here is a two-day per week triceps exercise plan that you can follow:

Day 1:

• Close-grip bench press - 3 sets x 8-10 reps

• Overhead triceps extension - 3 sets x 10-12 reps

• Triceps dips - 3 sets x 12-15 reps

• Skull crushers - 3 sets x 10-12 reps

Day 2:

• Cable rope overhead extension - 3 sets x 12-15 reps

• Diamond push-ups - 3 sets x max reps

• Triceps rope pushdown - 3 sets x 12-15 reps

• Triceps dumbbell floor press - 3 sets x 8-10 reps

Note: On each exercise, start with a weight that allows you to complete the designated number of reps with good form. Rest 1-2 minutes between sets. Increase the weight gradually over time as you get stronger. It's also important to stretch and warm up properly before each workout to prevent injuries. Don't forget to rest and recover between workouts.

Conclusion

In conclusion, building huge triceps requires a combination of both compound and isolation exercises that target all three heads of the muscle. Compound exercises such as close-grip bench press and dips are effective for overall mass and strength, while isolation exercises such as cable rope overhead extension and triceps kickbacks are effective for targeting specific heads of the triceps.

It is essential to vary your workout routine regularly and gradually increase the weight and intensity of your exercises to continue making progress. Additionally, proper nutrition and recovery are crucial for building muscle mass and strength.

Incorporating these 15 exercises into your workout routine can help you achieve bigger and stronger triceps, leading to improved performance in your workouts and daily activities.

FAQs

1. Can I build huge triceps without lifting heavy weights?

Yes, you can build huge triceps without lifting heavy weights by incorporating bodyweight exercises such as dips and diamond push-ups into your workout routine, as well as using resistance bands or lighter weights for isolation exercises.

2. How often should I train my triceps?

It is recommended to train your triceps 2-3 times per week, with at least one day of rest in between workouts to allow for proper recovery.

3. Can women build huge triceps?

Yes, women can build huge triceps with the same exercises and techniques as men. However, women typically have less muscle mass than men, so it may take longer to achieve the same level of muscle growth.

4. Should I focus on high reps or heavy weights for building huge triceps?

Both high reps and heavy weights can be effective for building huge triceps. However, incorporating a mix of both into your workout routine can help you achieve optimal results.

5. How long does it take to build huge triceps?

The amount of time it takes to build huge triceps varies depending on several factors, such as genetics, workout routine, and nutrition. With consistent training and proper nutrition, significant progress can be made in 3-6 months, but it may take longer to achieve significant muscle growth.

Other Articles You May Like