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If you want to have big arms you have to build big triceps. Many of the beginners do that mistake and focus on the biceps with the goal to build huge arms but that’s because they don’t know that the triceps make 2/3 of the upper arm overall size. So don’t do that mistake.
To know how to stimulate the triceps you’ ve got to know its physiognomy. Like its name says triceps has three heads: the lateral head, long head and medial head.
High Pulley Push Downs
There are many variations how to do this exercise so I will show you the basic ones. Also can be executed with both arms or with one arm at the time. Remember to keep the elbows locked during the move.
1. OVERHAND GRIP – we stimulate the whole muscle so this is an overall triceps move
2. REVERSE GRIP – we stimulate mostly the long head of the triceps
3. PUSH DOWNS USING THE ROPE – we stimulate the lateral head of the triceps more
Over Head Extensions
This exercises can be done with the cable, dumbbell , barbell or with the EZ –bar . Remember that every over head exercise will stimulate mostly the long head of the triceps. The exception is when doing it with a barbell or , there we use little different grip so that way we reduce the involvement of the long head.
The over head dumbbell extensions are great muscle building move so there you can go as heavy as you can . That can sometimes be little tricky so is important to have a spotter if things become too heavy.
Close Grip Bench Press
Really great muscle builder, I would even say the best triceps building move. Although is stimulates the chest area it’s a great choice when you want to add some mass to the triceps. I would suggest the grip to be somewhat closer than the shoulder width but not too close to avoid the great pressure on the wrists. Although it’s the most common way to do it with a barbell, some of them also use the dumbbells.
Triceps Kickbacks
You can see girls doing this exercise all the times because it’s a shaper move and here is no need to go heavy. The lateral head is the primary working muscle here. Your upper body has to be parallel to the floor and your elbow locked high up. Using the contraction straighten your arm without using the momentum. The exact same movement can be simulated with the cables too. This exercise is a good finishing move and I suggest doing it at the end of your triceps workout.
Dips
Although it can be a chest exercise, focusing on the triceps can make this move a tremendous triceps builder. As a matter of fact many people compare that dips are for triceps like a deadlift to the back, or like the squats for the legs.
Chest, shoulders and the triceps are involved in this exercise. It’s important to keep the elbows in, close to your body, and not to lean forward if you want to achieve maximal triceps stimulation.
Lying Triceps Extensions ( Skull Crushers )
It’s one of the best triceps overall exercises. My favorite triceps move and I do it all the time. It causes great stimulation of the muscle and encourages the growth.
