For those looking to build bigger arms, most people focus on training their biceps. However many people are unaware that the triceps contribute to around 2/3rds of the overall size of the arm and are also important for explosive pressing movements. So instead of hammering the bicep curls, for those who want bigger and stronger arms, the triceps should be more of a focus to create a balanced look to the upper arm and a more functional looking and performing physique.
Here we have a quick triceps blast that targets the ‘3 heads’ of the triceps to truly maximise arm development that can be used as part of an ‘arm day’ or easily tagged onto other body parts to ensure they are getting the training frequency and focus they need to grow..
1A. Close-Grip bench press (all three triceps heads): 3 sets, 8 repetitions, 120s rest between sets.
2A. Skull Crushers (emphasis on long head): 3 sets, 12 repetitions, 120s rest between sets.
3A. Cable Triceps pushdown (emphasis on lateral head): 15 reps, super set with…
3B. Triceps Bench Dips (all three triceps heads): As many reps as possible, 3 sets, 90s rest between sets.
4A. Reverse Grip Triceps Pushdowns (emphasis on medial head): 12 reps, super set with…
4B. Narrow Position Push Up (all three triceps heads): As many reps as possible, 3 sets, 90s rest between sets.