Build Bigger Arms: The 5 Best Triceps Exercises


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I believe that it is no secret that every fitness enthusiast wants to build bigger arms.

Understandably so.

Large arms are impressive and are often seen as an indicator of strength and muscularity.

I remember this young lad who used to workout at my gym. Every time I saw him there he was doing curls of sorts. When I asked him why he simply shrugged off and said “I just want big arms”.

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It’s a common misconception that the biceps is what makes up the bulk of your arm’s size. When in reality, the biceps makes up approximately 30% of the overall muscle mass.

The remaining 70% is your triceps.

Yes. You heard me right. If you want to build bigger arms, then you need to focus on your triceps.

That is not to say that the biceps is not important. On the contrary – 30% is still 30%. Plus, the biceps really aids in making your arm appear more defined and muscular.

So, if you’re looking on how to build bigger arms I have good news for you. I will be sharing with you my:

5 Best Triceps Exercises

To help you build bigger arms!

1. Elbow Out Triceps Extensions (Tate Press) for Big Arms!

Men’s Health fitness director BJ Gaddour doing the Elbow’s Out Triceps Extension. Photo Credit Men’s Health

I do believe that this exercise was popularised by the one and only Mike O’Hearn.

I remember seeing him in a video with Steve Cook (another legend in the fitness industry) explaining how if you want to build bigger arms then you MUST do this exercise at least once a week.

When I saw him showcase the exercise I was a bit skeptical. It seemed very awkward in the execution. But one thing that I did noticed is that it focused on the movement for which the triceps was intended – extension of the forearm.

Mike claims that this exercise puts a different type of tension on your elbows allowing them to  properly strengthen over time.

Men’s Health fitness director BJ Gaddour supports Mike’s statement by saying that this exercise will help you improve your bench by making your elbows and your triceps stronger.

I decided to test out the exercise for myself and see what the hype is all about. It took some time getting used to it but after a few attempts I finally got the hang of it.

I’ll tell you this much. I don’t believe my triceps has ever been this sore on the next morning.

Because of the angle at which your elbows move, this exercise puts a lot of stress on the one head of the triceps that we often seem to neglect – namely the medial head. This probably explains why Mike states that this exercise is great for strengthening your elbows.

The lateral and long head of the triceps (responsible for building muscle mass) are also active during this exercise, especially the lateral.

The main reason why I love this exercise is because it helps you build strength in your elbows which allows you to push heavier weights on other exercises such as skull crushers, close grip bench press and dips.

By benefiting a relatively small area of the triceps, this exercise helps you add muscle size indirectly, while at the same time training the long and lateral head, which are responsible for the bulk of the triceps.

How to:  Lie on a flat or incline bench holding dumbbells that are resting vertically on your chest. Your palms have to be facing away from your face and your elbows flared out.

This is your starting position.

Begin extending your arms just as you would with a regular triceps extension exercise, without moving your shoulders. In other words, try and move just the elbow joint to extend the arm and move the weight.

Extend your arm to the point where it’s almost straight. Do not lock your arms out as you would be putting a lot of unnecessary tension on your elbow joints and removing the stress away from the triceps.

If you are looking on how to build bigger arms then you might want to integrate this exercise to your workout program.

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About John Gregory

I am a 22 year old fitness enthusiast who has spent the last 9 years studying, learning and experiencing of the world of fitness. I have decided to share my collected knowledge in the field with my readers in hopes of making lives easier.

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One Comment on “Build Bigger Arms: The 5 Best Triceps Exercises”

  1. Hi Gregory. Thanks for the useful article.I enjoyed reading it. Not too detailed just the necessary facts. Keep it coming !!!

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