Best big triceps workout for muscle growth and bigger pump

The Ultimate Guide to Big Triceps: Workouts for Muscle Growth and an Incredible Pump

Building impressive triceps is a goal for many fitness enthusiasts and bodybuilders. Not only do strong triceps contribute to overall arm strength, but they also enhance the aesthetics of the upper body. In this comprehensive guide, we will delve into the best big triceps workout that promote muscle growth and deliver an incredible pump. We will also outline the recommended number of sets for each exercise to help you achieve your goals effectively.

big triceps workout triceps anatomy — via https://www.bodybuilding.com/

Anatomy of Triceps

Before diving into the specific big triceps workout , it’s important to have a basic understanding of the anatomy of the triceps. The triceps brachii is a three-headed muscle located on the back of the upper arm. These heads include the long head, the lateral head, and the medial head. Here’s a brief breakdown of each head:

Long Head: The long head of the triceps is the largest and occupies most of the muscle’s mass. It runs along the back of the arm and attaches to the scapula (shoulder blade). Targeting the long head is crucial for achieving overall triceps size and thickness.
Lateral Head: The lateral head is located on the outer side of the upper arm. It contributes to the width and overall definition of the triceps. Emphasizing exercises that target the lateral head can help create a more aesthetic and well-rounded appearance.
Medial Head: The medial head is located on the inner side of the upper arm. While it is smaller compared to the long and lateral heads, it still plays a significant role in overall triceps development. Strengthening the medial head adds balance and symmetry to the triceps muscles.

Understanding the anatomy of the triceps allows you to strategically target each head and achieve optimal muscle growth and development. Now, let’s explore the best workouts for big triceps.

1. Close-Grip Bench Press

The close-grip bench press is a compound movement that primarily targets the triceps. It engages the triceps brachii, along with the chest and shoulders, making it an excellent exercise for overall upper body development. To perform this exercise, follow these steps:
Lie on a flat bench and grasp the barbell with a grip narrower than shoulder-width.
Position your feet firmly on the ground, creating a stable base.
Lower the barbell towards your chest by bending your elbows while maintaining control.
Pause for a moment when the barbell is just above your chest, and then press it back up explosively to the starting position.
Focus on contracting your triceps throughout the movement.

how to do close grip bench press

To maximize triceps growth and strength, aim for 3-4 sets of 8-12 repetitions. Adjust the weight accordingly to maintain proper form while challenging yourself. This is one of the best exercises for big triceps workout

how to do dips ??

2. Dips

Dips are a versatile bodyweight exercise that can effectively target the triceps. They can be performed on parallel bars or using dip stations, and they engage multiple muscle groups including the triceps, chest, and shoulders. Here’s how to perform dips correctly:
Begin by gripping the parallel bars or dip handles with your palms facing inward.
Keep your arms fully extended and support your body weight.
Lower yourself by bending your elbows until your upper arms are parallel to the ground or slightly below.
Pause for a moment and then push yourself back up to the starting position.
Maintain a controlled movement throughout the exercise.

To increase the challenge and promote triceps growth, consider using a dip belt to add additional weight. Aim for 3-4 sets of 10-15 repetitions, focusing on maintaining proper form and achieving a full range of motion. big triceps workout

3. Skull Crushers

Skull crushers, also known as lying triceps extensions, are excellent for isolating the triceps and placing direct stress on the muscle. This exercise targets the long head of the triceps, contributing to overall triceps development. Follow these steps to perform skull crushers effectively:

Lie on a bench with a barbell or dumbbells held directly above your chest.
Ensure that your elbows are fully extended and your upper arms are perpendicular to the floor.
Slowly lower the weight towards your forehead by bending your elbows while keeping your upper arms stationary.
Maintain control and avoid excessive elbow flare.
Extend your arms back to the starting position by contracting your triceps.

Performing 3-4 sets of 8-12 repetitions with controlled movements will effectively target the triceps. Remember to select an appropriate weight that challenges you while allowing you to maintain proper form throughout the exercise. big triceps workout

4. Triceps Pushdowns

Triceps pushdowns are a popular exercise that targets the lateral and long heads of the triceps. This exercise can be performed using a cable machine with a straight bar or a rope attachment. Here’s how to perform triceps pushdowns correctly:

how to do tricep pushdown

Stand facing the cable machine with a slight bend in your knees and a straight posture.
Attach the straight bar or rope to the cable machine at chest height.
Grip the bar or rope with your palms facing down and your hands shoulder-width apart.
Keep your upper arms close to your sides and perpendicular to the floor.
Push the bar or rope down by extending your elbows until your arms are fully extended.
Contract your triceps at the bottom of the movement.
Slowly return to the starting position with controlled resistance.

To target the triceps effectively, aim for 3-4 sets of 12-15 repetitions. Focus on the mind-muscle connection, ensuring that you feel the contraction in your triceps throughout the exercise. big triceps workout

5. Overhead Dumbbell Extensions

Overhead dumbbell extensions primarily target the long head of the triceps, which plays a crucial role in achieving overall triceps thickness and development. To perform this exercise correctly, you can choose to do it while standing or sitting on a bench. Now, let’s walk through the steps to ensure proper execution of overhead dumbbell extensions:

Stand or sit on a bench with a dumbbell held securely with both hands above your head.
Keep your elbows close to your head and your upper arms stationary throughout the exercise.
Slowly lower the dumbbell behind your head by bending your elbows.
Maintain control and avoid excessive movement in your shoulders.
Extend your arms back to the starting position by contracting your triceps.

Perform 3-4 sets of 10-12 repetitions, focusing on a full range of motion and maintaining proper form. Gradually increase the weight as you progress to continue challenging your triceps.

CONCLUSION

Developing big triceps requires a combination of compound and isolation exercises to effectively stimulate muscle growth and achieve a satisfying pump. Firstly, incorporating a variety of exercises is crucial. Transitioning between compound movements and isolation exercises, such as the close-grip bench press, dips, skull crushers, triceps pushdowns, and overhead dumbbell extensions, can target different areas of the triceps effectively. Moreover, it’s important to remember to perform 3-4 sets of each exercise with the recommended repetition range, adjusting the weight as necessary. Additionally, maintaining consistency, using proper form, and gradually increasing the intensity will help you achieve your triceps development goals. With dedication and perseverance, you’ll be on your way to boasting impressive triceps and experiencing the rewarding results of your hard work.