triceps

Fellas, how many of you started lifting with the goal of having huge arms? Many of you, right? That’s what I thought. Unless you just started training recently, you know getting big arms is more than banging out curls. You have to make sure you hit those triceps and hit them hard since they...

When it comes to choosing exercises for a specific body part it’s important to choose wisely. Keeping your training effective and efficient is a tall order with the seemingly endless amount of moves available. Which are the very best for your goals? This isn’t more prevalent than with triceps...

Students of anatomy and kinesiology might have an advantage over the rest of us when it comes to triceps training. Not only do they they know the names of all three heads (lateral, long, and medial), but they also know how each head moves. That means they can figure out the best ways to target...

Growing your arms is actually pretty simple: Isolate your biceps and triceps with curls and extensions (respectively), hammer these moves from Logan Carpenter with volume and intensity, and make sure you’re pounding protein the rest of the day. Repeat weekly. (And don’t forget to train all your...

Building Massive BicepsBy Damon Hayhow It sounds strange but big, muscular arms seem to be the male equivalent to females' breasts. If you have a big set (of arms) hanging out of your top you find that people don't talk to your face; they talk to your arms. Construction workers will shout...

The man who wants bigger triceps cannot live on pressdowns alone. Too often, guys in the gym — and maybe you’re one of them — work their triceps to death at the cable pressdown station. Ten sets, 15 sets… whatever it takes to get them sore. But what the pressdown-happy masses don’t seem to...

Bodyweight Triceps Blaster – This is a mechanical drop set where you start with the hardest variation of an exercise, then move to the easier variations as you fatigue. . Skull crushers do a great job of hitting the long-head of the triceps brachii. Doing them in push-up style can add a core...

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Target your triceps with laser focus with these pro tips to improve your dumbbell overhead extensions. The dumbbell overhead triceps extension is one of the most popular lifts to strengthen and build muscle in your triceps. Unfortunately, most people have trouble isolating the triceps and the...

Dr. Stoppani breaks down how and why to do bench dips for bigger triceps. While everyone's busy curling to get massive biceps, they're forgetting about an even more important muscle group. The triceps are more important than the biceps for almost every pushing movement and it's essential to...

Tri Tip #1 I wasn’t blessed with the greatest genetics for triceps, but I learned to work with my body structure. You have to be open-minded with the exercises you choose. I learned very early that skull-crushers (lying triceps extensions) weren’t the only exercise for tris, contrary to what a...

Per Bernal William Bonac’s simple recipe for building bigger, more chiseled biceps and triceps: PREFERRED REP RANGE: 12 to 16 reps. TRAINING FREQUENCY: Biceps and triceps each trained once a week in the off-season (triceps trained with back, biceps paired with chest) and typically twice...

OPENING ARGUMENTS DEFENSE Horizontal pressing movements engage three primary movers: the chest, the triceps, and the front delts. Changing your hand position allows you to focus the load on one or more of these muscle groups. For chest, the best hand position is a wide hand spacing, either...

Per Bernal As you’d expect, building huge arms requires a solid foundation of free-weight exercises over the course of years, including moves like close-grip bench presses, dips, and French presses, as well as barbell, dumbbell, and preacher curls. Yet Elssbiay—guided by his trainer, Ahmad...

Per Bernal Morel’s typical triceps/biceps routine consists exclusively of supersets and high volume. But every month or so, he switches up his arm workout and sticks to straight sets on every exercise with lower volume (roughly half the number of sets as usual), short rest periods, and high...

HYPOTHESIS The bench press is one of the most popular gym exercises. As a compound exercise, it brings multiple muscle groups—including the delts and triceps—into play as prime movers and stabilizers that must work together to balance, direct movement, and generate force. It’s easy to think...

TRICEPS Although muscle shape is largely determined by genetics, ensuring that each portion, or head, of a muscle group is fully developed will go a long way toward equalizing the differences among them. The triceps are a good example. The word triceps means “three heads”— the medial, the...