I’m going to teach you exactly how to get big triceps. I’ll show you how to upgrade exercises that target the long head – the muscle that makes up two-thirds of the size of your arm. Don’t worry, these aren’t some fancy training techniques. Rather, you’ll make small tweaks to exercises and basic techniques you’re probably already doing.
The best tricep workout should target all 3 heads of the triceps, put the long head on stretch and make sure to hit overlapping strength curves. Here is how to workout triceps to accomplish this: • Close Grip Pin Press • Cable Triceps Pushaway • Drag Pushdown • Rocking Triceps Pushdown • Lying Triceps Extension with EZ Curl Bar
You should do 3-5 tricep exercises per training session, making sure to choose exercises that hit all 3 heads of the triceps, put the long head of the triceps on stretch, and hit overlapping strength curves.
The best tricep exercise is the Lying Triceps Extension because it can be done with either dumbbells or a barbell and allows for progressive overload. Also, if we use an EZ curl bar for this exercise, it is much safer for the wrists and elbows if we angle the arms back 20-30 degrees in the end position of this exercise.
The triceps is a single muscle with three heads (thus the name tri-ceps): the lateral head, the medial head and the long head.
The most effective triceps exercise is the Lying Triceps Extension because it can be done with either dumbbells or a barbell and allows for progressive overload. Also, if we use an EZ curl bar for this exercise, it is much safer for the wrists and elbows if we angle the arms back 20-30 degrees in the end position of this exercise.
If you have access to full gym equipment, the best 4 exercises for triceps are: Close Grip Pin Press Cable Triceps Pushaway Drag Pushdown Rocking Triceps Pushdown
You should aim to do 3-5 tricep exercises per triceps workout, making sure to choose exercises that hit all 3 heads of the triceps, put the long head of the triceps on stretch, and hit overlapping strength curves.
