I want big triceps - what are the best exercises to do?
Danny ODell
Question:
Asked by Danny ODell - 7 answers - 1 year 6 weeks ago
I want big triceps - what are the best exercises to do?
"Danny O'Dell M. A. CSCS*D is an NSCA certified strength and conditioning coach, and the co-owner of The WeightRoom Gym and Explosivelyfit.com, both located in Nine Mile Falls, WA. Here, he shares with us some of the questions he gets asked most often. How would you answer this question?"
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Tricep dips
Two bars or paralell surfaces like a between two exercise benches with a gap in between, feet up on one bench hands on the other, dip your body down between then straighten arms by raing body upwards.
If this is not clear let me know
The best are tricep press, tricep extension, tricep dips and close grips pushup.
Lay down on a bench and lift with your arms over your head !!
best is pushups with hands close to body and 90 degrees from body to floor. tricep pushups with feet lifted goes better.
Here's some relevant content from Peak Performance:
Video: Dumbbell triceps extensions
Triceps excercises and tips - from our Facebook group:
Pat says 'Make your legs bigger to make more testosterone, then your upper body will grow... Round about cryptic answer I know!'
From Garry, 'There are loads of triceps workout routine.
Here are some -
Tricep Bench Dips
Tricep Dumbbell Kick Backs
Tricep Push Downs
...Tricep Dumbbell Extensions
Enjoy your workout...See more'
Cris adds, 'Lying skullcrushers with an EZ bar hits both long & short heads, followed up with rope pushdowns, supinating the wrists to further stimulate the long head.'
Advice from Adam, ' ring dips if you have access to them if not closed grip push ups are both great bodyweight methods.'
More from Cris, 'Try training both triceps & biceps together eg. Triceps exercise, followed by biceps etc. Keeps all desired hormones localised, whilst giving adequate rest.'
From Imke, 'BIG triceps? Some of the exercise Garry mentioned, with few reps, and heavy load I'd say.'
And Lew, 'Parallel bar dips. King of Tricep mass'
Comment from Andre, ' Do all of the above on the TRX to make sure, you hit that core !! Hard!! No good getting super strong triceps and you're not targeting core :)'
From Reece, 'I'm with pat. Legs make your body grow! Or train arms twice a day for a few weeks. Heavy and low sets in morning, lighter higher reps in evening'
A big thank you to all who answered the call out for advice. It's much appreciated.
What works well for a lot of my clients and reduces the risk of injury are close grip bench presses on a smith machine or with a barbell. Use a grip with your thumbs touching each other as a guide to spacing and keep your elbows close to and inline with your body, not outward as with a standard press. Do not allow the elbows to bend to less than 90 degrees on the down stroke.