Close Menu
    What's Hot

    Peptide Hubs Performance Stacks: Combining BPC-157, TB-500, and More

    May 7, 2025

    Dragontropin HGH Review: What to Expect from Dragon Pharma

    April 19, 2025

    Mazdutide vs Semaglutide: Which One is Right for You?

    April 16, 2025
    Facebook X (Twitter) Instagram
    World Bodybuilding
    • About
    • FAQ
    • Products
    Facebook X (Twitter) Instagram Pinterest
    Contact
    • Home
    • Bodybuilding
      1. Athletes
      2. Health
      3. Motivation
      4. Nutrition
      5. Post Cycle Therapy
      6. Weight Loss
      7. Workouts
      8. View All

      Girlie Viray

      May 5, 2019

      Ilya Ilyin Profile

      April 5, 2017

      Twana Barnett-Ferguson

      March 23, 2017

      Meet Dexter Jackson

      March 2, 2013

      Buy Dragon Pharma Accutane Online For Skincare and Bodybuilding

      April 7, 2025

      Domestic Steroids for Sale Are Better for Your Health

      April 4, 2025

      Trenboxyl Hexa for Sale is A Pre-Competition Steroid

      March 17, 2025

      Why and how to use anabolic steroids without side effects?

      June 16, 2024

      Four Tips to Stay Motivated

      April 23, 2019

      Myths of Bodybuilding That Fooled Most People

      August 13, 2018

      Dan Green – 1003 Lb Block Sumo Pull (455kg)

      April 2, 2017

      Best Arnold Schwarzenegger Quotes

      June 25, 2016

      Best Ingredients for you Pre-Workout Shake

      September 20, 2018

      Carbohydrates For Weight Loss and Muscle Building – Are They Bad?

      September 14, 2018

      Best Foods for Building Muscle

      August 10, 2018

      Cinnamic Acid Improves Blood Sugar Regulation

      October 15, 2017

      Consulting Experts Before Buying Clenbuterol: Benefits and Safety

      June 13, 2024

      Why Many Individuals Prefer Clenbuterol in USA? – Know Here!

      May 22, 2024

      Clenbuterol – still the best supplement for shredding the extra fat!

      September 16, 2020

      Fat Burning Workout

      September 27, 2019

      Blast Your Biceps With The Rapid-Fire Dumbbell Workout

      March 14, 2025

      Martial Arts: An Activity for the Entire Family

      October 3, 2019

      Fat Burning Workout

      September 27, 2019

      Isolation Curls

      April 29, 2019

      Effective Bodybuilding Tips

      May 2, 2019

      How To Achieve That Well Defined Physique

      October 14, 2018

      Developing A V-Taper

      September 29, 2018

      Bodybuilding Can Save your Life

      August 28, 2018
    • Substances
      1. Anabolic Steroids
      2. Growth Hormones
      3. Peptides
      4. SARMs
      5. Supplements
      6. View All

      Primary Reasons To Add Oxandroxyl 10 For Sale in Your Cycle

      April 13, 2025

      Use Trenaplex E 200 Online – Experience Its Hybrid Effects

      April 10, 2025

      Buy Dianoxyl 20 Online for Remarkable Muscle Growth

      April 1, 2025

      How Masteron 100 for Sale Can Step Up Your Fitness

      March 29, 2025

      Dragontropin HGH Review: What to Expect from Dragon Pharma

      April 19, 2025

      For A Better HGH Balance, Buy DragonTropin Online

      March 20, 2025

      About Growth Hormones

      October 5, 2018

      Natural HGH Supplement

      April 8, 2016

      Peptide Hubs Performance Stacks: Combining BPC-157, TB-500, and More

      May 7, 2025

      Mazdutide vs Semaglutide: Which One is Right for You?

      April 16, 2025

      Clenbuterol – still the best supplement for shredding the extra fat!

      September 16, 2020

      ZMA Benefits And Side Effects

      February 11, 2019

      Cinnamic Acid Improves Blood Sugar Regulation

      October 15, 2017

      The Good Trans Fats

      August 30, 2017

      Peptide Hubs Performance Stacks: Combining BPC-157, TB-500, and More

      May 7, 2025

      Dragontropin HGH Review: What to Expect from Dragon Pharma

      April 19, 2025

      Mazdutide vs Semaglutide: Which One is Right for You?

      April 16, 2025

      Primary Reasons To Add Oxandroxyl 10 For Sale in Your Cycle

      April 13, 2025
    • Legit Suppliers

      GrowXXLGear.com Review: Old-School Steroid Store

      September 24, 2019

      DragonPharma.Net Review: High Quality Anabolic Steroids

      September 2, 2019

      KalpaPharm.com Review: Renowned Online Steroid Store

      May 8, 2019
    World Bodybuilding
    Home » Bigger Triceps Mean Bigger Arms
    Workouts

    Bigger Triceps Mean Bigger Arms

    Russell BauerBy Russell BauerDecember 20, 2016Updated:January 30, 2025No Comments7 Mins Read
    Share Facebook Twitter Pinterest LinkedIn Tumblr Email
    bigger arms
    Share
    Facebook Twitter LinkedIn Pinterest Email Copy Link

    Many people underestimate the importance of well developed triceps in the physique of a bodybuilder. When in fact the tricep makes up just more than 3/4’s of the upper arm. There’s nothing more effective for making the upper arm seem massive and powerful than well developed tricep brachii.

    As the name implies, there are three major muscle bundles in the tricep; the tricep brachii lateral head, long head and medial head, and while all three bundles of muscle fiber do pretty much the same thing (extend the lower arm), the all do it in a slightly different way. This means that while you look awesome doing set after set of cable pushdowns, if you’re doing nothing to stimulate the two other brachii heads directly, you’re selling your upper arms short.

    There are numerous exercises which either directly or indirectly stimulate the tricep. Among those exercises there are two distinct categories, isolating movements and compound or core movements. It’s always best to populate your training plan with a good mix of both types of movements, and your tricep routine is no different. Below we will examine three of the most effective tricep movements there are; Seated Overhead Tricep Extensions, Close Grip Bench Press, and Dips.

    1) Seated Overhead Tricep Extension (a.k.a. Overhead Raises)

    You may have read or heard others talking about the benefits of stretching the muscle during the movement, and no tricep exercise stretches all three heads as well as Overhead Tricep Extensions.

    This exercise can be done while standing or seated, though it is would recommended to performing it while seated for greater stability throughout the movement. Overhead Tricep Extensions can be done with a dumbbell(s), a barbell or with a cable raise machine. Possibly the most effective method is with a single heavy dumbbell.

    While seated on a chair bench that will support your upper back, grip the plates on one side of a single dumbbell in both hands so that the handle of the dumbbell is vertical. Carefully raise the dumbbell above your head so that your arms are straight and the weight is directly above the top of your head. Be sure to hold the upper section of your arm straight and vertical.

    Once you are set to begin, slowly lower the weight behind your head by bending your arm at the elbow. Be sure to keep your elbows tucked in close to your ears on both the positive and negative parts of the movement. The bottom of this movement is the point at which your elbow is bent as far as it can while maintaining your upper arms in a straight and vertical position. Doing so will ensure a deep stretch of the muscle and in turn pull more blood into the muscle group, allowing for more energy and faster repair of the tissues following your workout.

    The benefits of performing this movement with a dumbbell rather than a barbell are in simplifying set up. It is easier to select a single dumbbell and begin the exercise, than to load a bar and maneuver it into position above your head. It could also be said that the position of your hands while using a dumbbell, rather than a barbell, will provide a better stretch through out the movement. In any event, the basics of this movement are simple and the rewards are vast. Performing this exercise properly and with the supervision of a competent spotter, you will effectively stimulate your tricep brachii, long and medial heads; and you’ll be surprised how quickly you experience strength gains.

    2) Close Grip Bench Press (a.k.a. Close Bench)

    There may not be another exercise so effective for focusing so much weight in such a perfect movement. Close Bench offers heavy stimulation to all three brachii heads as well as incidental stimulation to your pectorals…what more could you ask for?

    Before discussing this exercise, it’s important to note that there is serious risk of injury to yourself and to others if it is performed incorrectly or without a competent spotter. The narrow grip, combined with the nature of the apparatus and the potential weight involved, make this a potentially dangerous movement. Take caution before adding it to your routine and do not attempt it if you are not comfortable with your spotter.

    Close Bench can be performed on an Olympic bench with a full length bar or on a stand-alone bench with a bent or preacher curl bar. The preacher curl bar may provide a better angle for the wrist joint, though more weight can be used with an Olympic bench and bar. It boils down to personal preference as both methods will provide very similar results.

    As the name implies, Close Bench is a variation of Standard Bench Press or Flat Bench Press but employing a much closer grip on the bar. Your hands should be placed within six inches of each other, near the center of the bar and no wider than the vertical plane of the bench width. As with Standard Bench Press, raise and lower the weight from your chest at a point that is even with the bottom of your pectorals, to a point above your face that is even with your eyes. Do not bounce the weight off of your chest and do not lock your elbows at the top of the movement.

    With the indirect assistance of your much stronger pectorals, it is important to pyramid this exercise in your sets. Increase the amount of weight you are lifting for this exercise with each set, beginning with a weight that is easily manageable, and ending with a weight which brings you close to failure on your final set.

    Close Grip Bench Press is one of the few exercises available that will stimulate not only the long and medial brachii of the tricep, but will also effectively stimulate the lateral head as well, which is very important for developing thickness or width in your upper arm.

    3) Dips

    Perhaps one of the simplest exercises there are; dips are highly effective for providing direct stimulation to all three tricep brachii heads, as well as good indirect stimulation to the pectorals, allowing good development of the outer pectoral fibers (closest to the armpit) and anterior deltoids.

    Your gym may have a dip apparatus, in which case, dips are simple enough to perform. Simply stand between the bars, elevated on the foot pads, grasping the bars at your hips and lift your weight. Then bend your arms at the elbow and shoulder to lower yourself between the bars until your arm is bent at 90 degrees. Then raise yourself back to the top position using your triceps to push your bodyweight.

    Should your gym not have one of these apparatus, you can use two benches to suspend your weight by placing your feet on one bench and supporting your weight on your hands at the edge of the other bench, so that you are in a seated position with all of your weight supported by your arms and feet. Once set, lower your body by bending your triceps and extending your bent arms behind you. Then rise by pushing down on the bench with your hands.

    Both of these exercises are effective for a time with your own bodyweight, but after a period of training you may find that your bodyweight is no longer sufficient to stimulate your triceps appropriately. In this event, you can add weight to yourself through the use of a specialized a belt, to which you can attach standard Olympic plates, or by placing plates on your lap for bench dips. This can be exceedingly difficult to do without a spotter or training partner.

    Whichever movements you ultimately choose to aid in developing your triceps, always remember to stretch the muscle as far as possible without injury and to squeeze the entire muscle group at the top of the movement each time. Your triceps have the potential to get your arms noticed, go heavy, go hard and eat well; and in no time you’ll be the envy of the gym.

    Share. Facebook Twitter Pinterest LinkedIn Tumblr Email
    Russell Bauer

    Related Posts

    Blast Your Biceps With The Rapid-Fire Dumbbell Workout

    March 14, 2025

    Martial Arts: An Activity for the Entire Family

    October 3, 2019

    Fat Burning Workout

    September 27, 2019
    Leave A Reply Cancel Reply

    Don't Miss
    Peptides

    Peptide Hubs Performance Stacks: Combining BPC-157, TB-500, and More

    When it comes to serious athletic performance and recovery, standalone peptides are effective — but…

    Dragontropin HGH Review: What to Expect from Dragon Pharma

    April 19, 2025

    Mazdutide vs Semaglutide: Which One is Right for You?

    April 16, 2025

    Primary Reasons To Add Oxandroxyl 10 For Sale in Your Cycle

    April 13, 2025
    Top Posts

    Female bodybuilding: Strange and Beautiful!

    September 7, 2012

    Foods That Burn Fat!

    October 29, 2012

    Egg Whites: The Protein You Always Require

    November 23, 2012

    Samantha Wright – Challenging The Basic Gender Stereotype!

    August 8, 2012
    About Us

    WorldBodybuilding.NET - your ultimate source for bodybuilding, fitness, and performance enhancement. Whether you're looking for expert training tips, nutrition guidance, or in-depth reviews on anabolic steroids, SARMs, and peptides, we’ve got you covered.

    Stay informed, train smarter, and maximize your performance with WorldBodybuilding.NET—your trusted bodybuilding resource. 🚀

    X (Twitter) Pinterest
    Our Picks

    Peptide Hubs Performance Stacks: Combining BPC-157, TB-500, and More

    May 7, 2025

    Dragontropin HGH Review: What to Expect from Dragon Pharma

    April 19, 2025

    Mazdutide vs Semaglutide: Which One is Right for You?

    April 16, 2025
    Most Popular

    Peptide Hubs Performance Stacks: Combining BPC-157, TB-500, and More

    May 7, 2025

    Carbohydrates And Bodybuilding

    July 31, 2012

    From Teenagers To Bodybuilders: A Dream Come True!

    August 4, 2012
    • Home
    • Links
    © 2001 - 2025. World Bodybuilding - All Rights Reserved.

    Type above and press Enter to search. Press Esc to cancel.