HOW TO BUILD BIG TRICEPS
When you’re talking about building big triceps then you talking about bigger arms.
The triceps muscles are the biggest
Muscle of the arms.
The triceps are made up of 3 parts which are;
To build a big triceps, you should train your it more often, atleast 3 times in a week if you want your arms to be big.
Now exercises you should do to grow your triceps are;
Close grip bench press
Lie down triceps extension.
Dumbell overhead triceps press.
This exercise is a sure deal to grow a big triceps as it hits the triceps really hard.
So the weight on the pull down triceps machine which will allow you hit the triceps hard.
So going too heavy than you can drive in is not an option as you will make no gain with it.
Also during the pull down, you don’t want your forearm to go up much as it will reduce the tension at which you are driving into the triceps.
I go 5 set X 15 rep.
Close grip bench press-
As the name indicates close grip,you have to keep your hands a bit locked.
It looks like a chest exercise, but it isn’t.
The movement goes below your chest.
Starting with a plate and slowly increase the weight.
When doing this exercise,you should try as much as possible to not squeeze your chest.
The goal is to hit the triceps.
So do this correctly.
Lie down triceps extension-
In this exercise, you would have to use a light plate on the barbell as your tose have to be stable. So get a light plate on your barbell,keep your hand locked a little bit,carry the barbell up and move forearm back and drive it back up. I go 5 set X 20 rep on this exercise.
The dumbell kickback hits the triceps hard if you do the movement correctly.
If you’re new to this exercise, then it will take you a little time to perfect on how the movement is made.
So, this is how you perform the exercise.
Training the right arm;as the dumbell is at the right side, then place your left kneel on the bench, pick the dumbell up, place your hand on the bench for support, then thrust the dumbell to your left chest pec and then fling it out to squeeze your triceps. Do the same to your left triceps.
Image below will explain the movement better.
Dumbell overhead triceps press-
This also I find very effective.
A heavy dumbell which you can make moves with should be used to hit the triceps hard.
So this is how you make the movement.
Pick the dumbell up and then use your two hands to place the dumbell above your back.
Now you will be making upward and downward moves with the dumbell.
Be very carefully with the dumbell as it close to your spinal cord.
when you’ve pushed to your limit, bring the dumbell down.
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