The triceps is one of the most recognizable muscles in any bodybuilder. Getting the big triceps should be the goal of any potential bodybuilder.
The triceps are one of the most recognizable muscles in any bodybuilder, and if you think they make up the majority of your upper arm, getting large triceps should be the goal of any potential bodybuilder. In this article I want to talk about how you can get a “big tris” that will make anyone proud.
Triceps training you should do on regular basis
Barbell Bench Press
As the name suggests, the triceps are made up of three distinct muscles, and in training the triceps one needs to pay attention to hitting each specific part of the triceps.
Excessive triceps exercise can be divided into three categories: total weight movement, movement to beat especially the upper triceps, and movements that hit the lower triceps. One also needs to remember that at any time any type of movement is performed, from bench press to pushups, triceps are involved.
This is why many people like to train the triceps on their chest day, because the movements performed on the chest keep the triceps warm. Of course, they can also get tired of your arms so I also like to do arms on their own day sometimes. You need to find out what works best for you.
Tricep Dumbbell Kickback
So how do you get those big “shaped” tris? The key is to beat all three parts of the triceps, so that they not only grow but also split. The best way I’ve found is to combine one movement into the three categories I mentioned above: one movement that hits all three parts of the triceps with a global mass, one of the upper triceps, and one lower.
Although the triceps is a very good muscle, I feel that you should not do more than ten sets of triseps. Examples of total weight training include close bench press, weight insertion, and triceps extensions.
Do all the movement slow down and stop to feel the burning. Over time, you may want to add some extra weight movement to your triceps workout. Here is one of my favorites:
Remember to do each set with as much weight as possible for most repeaters. Your arms will feel soft after your workout, and your trisks will start to grow faster.
Of course, there are endless variations in these tests. You can make triceps machines (sometimes also known as French machines) to stand up if you like. The same goes for extensions. Some people like to make them sit down, others stand up.
In addition, you will probably want to start doing it without weight, especially to get the form right. Dips can put a lot of pressure on the elbows. Eventually, you will probably want to find a weight-bearing dip belt and start doing it with weight.
Or you can hold a dumbbell between your feet. Some people can do that, others can’t. The point is, find out what works best for you, and then try until you find something you like.
When you find it, do it for a few weeks and then change it again. As with any muscle group, strike the triceps differently almost every time. Once you can start doing each rep easily, don’t hesitate to gain weight.
Conclusion: The triceps are one of the most visible muscle groups, and they will go a long way in making your arms grow. With the guidelines I have mentioned here, you will be adding size to your arms like crazy. Good luck and send me an email with any questions.