Building Massive Triceps – A Call to Arms

April 21st, 2010 |

Triceps are an ofttimes overlooked body part. Everyone wants a big fan-shaped chest and bulging biceps patch other muscles take a backwards seat. But if you want sleeve-busting arms, you certainly can’t ignore this hooligan because it makes up about two-thirds of your arm.

Triceps are made up of three heads; lateral, medial, and long. These muscles are worked by extending the limb and or anytime you perform a pressing movement. For this reason, triceps take on a lot of work when you perform exercises for chest and shoulders. And as with most compound lifts, much as governance press, some muscles are recruited in during the lift. The triceps are relied heavily (no pun intended) upon during governance presses. Some realize this and use it as an excuse not to condition them as intense. But the truth is they need to be given the same pore and grade as all other hooligan groups.

Since the triceps are indeed being work on chest and shoulder day, when you condition them you really need to pore on hooligan contraction. Much of your limb mass may come from onerous governance presses and shoulder presses, but the details will come from extreme contractions when drilled individually. This entails performing reps with a full range of change and squeezing the hooligan at the long part of the rep. This doesn’t necessarily stingy you should go light; you need to overload the hooligan for it to grow. Go onerous with the weights but don’t kill form, otherwise you’re not going to get the results you’re looking for.

Some prefer to condition triceps on their own or on a period dedicated to arms patch some will condition them coupled with another hooligan group much as chest and tri’s (I’ve even done them after backwards and also after shoulders). You should try a difference of techniques, as it’s a good intent to attain a few changes in your turn every individual weeks anyway. Below are a pair of workouts for triceps that should either be done on their own, on limb day, or coupled with another hooligan group.

Basic Triceps Routine:

Skull Crushers: 3 sets x 10
Dips: 3 sets x 10
Cable Pushdowns: 3 sets x 10

Massive Triceps Routine:

Close Grip Bench Press: 3 sets x 12, 10, 8
Overhead Dumbbell Extensions: 3 sets x 10
Dips: 3 sets x 12, 10, 8
Rope Extensions: 3 sets x 10