Often people ask this question “How do I get bigger arms?” Well it’s really simple, the Tricep branchii makes up 2/3 of your entire arm and is the bigger muscle group when compared to the Bicep branchii. A set of well developed Triceps will definitely give the illusion of big arms but it is important that you target both the Tricep and Bicep branchii to optimize muscle growth and proportion. That being said, Here are the top 3 triceps exercises that have been proven to build the most mass and strength when compared to other triceps exercises.
3 : Close Grip Bench Press
Coming in at #3 is the Close Grip Bench Press. One of the most popular tricep mass building exercise used by Pro Bodybuilders and Fitness Models. Similar to the Bench Press, the Close Grip Bench Press uses a narrow grip about shoulder width length which places more emphasis on the Long Head Tricep branchii while the lock out portion of the exercise targets the Lateral Head of the Tricep branchii.
2 : Triceps Pushdowns
Coming in at #2 is the Triceps Pushdowns. A popular Tricep isolation exercise among Bodybuilders for specifically targeting the Long head Tricep branchii for both mass and strength. It is usually performed at the beginning of a Chest & Triceps routine as a warm up exercise and as a finishing exercise to end the workout with the painful “Pump” feeling in your Triceps.
3 : Weighted Dips
Lastly, coming in at #1 is the Weighted Dips exercise. Primarily a compound movement for developing the Triceps Branchii (Lateral and Long Heads of the Tricep), Weighted Dips are one of the best exercise among Bodybuilders for developing the overall Tricep muscle and is typically performed on a parallel bar dip station. However, this exercise can also be performed using a bench as well.
A common mistake in weighted dips is when too much weight is added and form has to be sacrificed. A proper form and control is crucial during any exercise as it will prevent any possible injuries and may even induce better muscle growth as more muscle fibers are recruited through strict movement. Incorporate these 3 top exercises to your tricep routine and try it out!
Per Bernal Photography