Introduction to Bigger Triceps

Introduction to Bigger Triceps

There is nothing additional manly than a lapidarian outset of skeletal muscle.

This incredibly powerful horseshoe-shaped muscle sits on the back of your upper arm and is an important show muscle which makes up 66% of the arm musculature.
It is not solely chargeable for rising your bench press, however, is additionally closely coupled to androgenic hormone aromatization, meaning the leaner your triceps the more free testosterone you should have (There’s a reason why women get bingo wings men tend not to). But how do you get the best results of your triceps workouts?

The first step to Associate in Nursing awing skeletal muscle sweat it perceives |to grasp} & understand your anatomy.

The triceps are called tri-ceps because there are three heads of the muscle you can target with different exercises:

The Long Head
The long head of the skeletal muscle lies on the within of your arms and is that the portion directly next to your skeletal structure, this one can usually feel like the

‘bulky’ part of the muscle. Exercises like the lying EZ bar extensions & cable push downs target this head well

The Medial head
Exercises like dumbbell kickbacks grip bench press can target this head of the muscle which may even be felt on the within of your arm however lower down the arm, inserting into the side of your elbow close to your body.

The Lateral head
As the name implies the lateral head of the triceps runs the length of the outside (lateral side) of your arm.Lying dumbbell extensions & standing free weight French press would be nice exercises to focus on this head of the muscle.


What to do
Exercises for all 3 heads would come with, rope pushdowns and parallel bar dips.
So currently you recognize wherever the 3 heads of the muscle square measure it’s hopefully obvious the right sweat would employ a mixture of exercises (one for every head) or
an exercise that utilizes all 3 heads to complete the full range of movement.
Here’s Associate in Nursing awing big set that works all 3 heads and below could be a high volume sweat for all 3heads exploitation one exercise.


Complete each exercise for 10 reps, rest ten seconds between the three exercises then rest for 2 minutes before starting the group again. You should complete each giant set 3-4 times.

Series –         Exercise –                                     Reps 

A1 –               Close grip bench press –          10-12
A2 –               Lying dumbbell extensions –    10-12

A3 –               Cable pushdowns –                   10-12

Complete the primary exercise, ten sets of ten reps with a minute between each set then move on to the second exercise for three sets of 10 reps with 45
seconds rest between sets to make sure you retain filling the muscle up with blood, however, don’t provide it enough time to depart resulting in an excellent higher pump.

Series –      Exercise –                       Sets x Reps –     Rest 

A –                Parallel bar dips –         10x10 –                   60 secs 

B –                Rope pushdown –         3x10-12 –               45 secs