Fitness Volt
  • News
    • Bodybuilding
    • Strongman
    • Powerlifting
    • Armwrestling
    • CrossFit
    • Results
    • Arnold Classic
    • Mr. Olympia
    • 2025 WSM
  • Workouts
    • Training
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
    • Mastering The Deadlift
  • Exercise Guides
    • Muscle Groups
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Mobility & Stretching
    • Shoulders
    • Yoga
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Supplements
    • Reviews
    • Food Facts
  • Calculators
  • More
    • Forum
    • Strength Standards
    • DIY
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
  • News
    • Bodybuilding
    • Strongman
    • Powerlifting
    • Armwrestling
    • CrossFit
    • Results
    • Arnold Classic
    • Mr. Olympia
    • 2025 WSM
  • Workouts
    • Training
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
    • Mastering The Deadlift
  • Exercise Guides
    • Muscle Groups
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Mobility & Stretching
    • Shoulders
    • Yoga
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Supplements
    • Reviews
    • Food Facts
  • Calculators
  • More
    • Forum
    • Strength Standards
    • DIY
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
No Result
View All Result
Home » Workouts » Arms

Get Big Triceps With These 5 Exercises

Written by Goran Odrljin

Last Updated on23 October, 2017 | 4:40 AM EDT

Ask Question? 1

Triceps are like the calf muscles of the arm. Mistreated, forgotten and underrated. The triceps is a very important muscle to focus on if you want massive arms, just having big biceps won’t do. You also gotta have a nice set of triceps to accompany the gun show. So for this occasion, we will take a rundown of the 5 best triceps building exercises you should be doing.

Dips

Starting things off with a fan favorite, we got the dips. They are one of the essentials for building the tris. Especially when you get good at performing them and start adding some extra weights. You will look badass doing them, get stronger and get a nice set of triceps for your effort. Now performance wise, there’s not much to say because it’s a very basic exercise, but will get over that part as well. Get to the nearest power tower/dips station/ parallel bars, place your hands on the handle bar/parallel bars and get a good grip. Having a good grip is priority number one at this point because everything else lies on you having a firm grasp of things….in life in general and in performing dips. Now comes the “hard” part, once you’ve gotten a good grip elevate your entire body upwards. Your entire body should be resting on your palms and elevated from the ground. Next up you crunch your legs a tad bit so that you don’t touch the ground when you start dipping. The important thing about doing dips is finding the right rhythm. Once you get a good groove going your max number of reps will increase and so will your triceps.

Skull Crushers

Another fan favorite, skull crushers are just a cool nickname for lying triceps extensions. They are very straightforward and easy to do but don’t overestimate your strength or else you might end up tearing something or getting a barbell crashing down on your head. Lay on the bench with an EZ curl bar in your hands, palms facing the sky. With your arms fully extended start bringing your palms towards your forehead. Bend the arms at the elbows and use only the lower part of your arms, thusly forcing your triceps to do all the heavy lifting. Aim for a high rep number, anywhere 8 do 13, so don’t get too cocky with the weights.

Triceps Pulldown

Pulldowns are triceps workout 101 basics. If you want big tris, you gotta do the pulldowns, no other way around it. Go to a triceps pulldown machine, adjust the weight so that it isn’t all that too heavy because you will be doing reps with these and proper form comes before half repping huge ass weights because that hot cardio bunny just walked by and you don’t want to give the impression you’re a “DYEL” .What’s cool about the pulldown machine is that you can play around with the grip a lot to hit the triceps from some different angles. Try experimenting with an underhand grip and close and wide grip positioning on the handlebar.

Get Fitter, Faster

Level Up Your Fitness: Join our 💪 strong community in Fitness Volt Newsletter. Get daily inspiration, expert-backed workouts, nutrition tips, the latest in strength sports, and the support you need to reach your goals. Subscribe for free!

Please wait...
You're In! Let's Crush Your Fitness Goals Together

Expect expert-backed workouts, nutrition advice, the latest in strength sports, and a whole lot of motivation heading your way.

Close Grip Bench Press

Next up we got the bench press. The manliest of all exercises but with a little twist, you do them with a close grip. This shifts the focus from the chest to the triceps. Grab the bar as close as possible and tuck your shoulders in when benching. This puts a lot of muscular stress onto your triceps, which in return forces them to grow.

Standing Barbell Triceps Extention

Time for some more manly looking sh*t! This is another excellent triceps exercise and it makes you look super dope when you do it, so you will get to impress the gym bros and the fit chicks alongside getting a good workout. The motion is pretty much the same as the skull crushers but you do it from a standing position and you get an even better range of motion since you don’t stop at the forehead but go behind the neck with the curl. It is preferred you use an EZ bar because it’s easier to grip it and to balance it in these kinds of movements, but if you wish a standard barbell can also do the trick. As with the rest of the bunch, aim for a high rep and medium weight for the best results.

As you may have noticed I have decided to stick to basics and not overthink this. The basics are really all you need, you can go and do some sick ass isolation work on a bunch of machines, but when you use machines- they do the lifting for you. So my suggestion is stick with the basics, master them and then if you don’t see any results or get bored try experimenting with weird stuff you saw on youtube.


If you have any questions or need further clarification about this article, please leave a comment below, and Goran will get back to you as soon as possible.

Stay on top of the latest fitness news and updates by adding Fitness Volt to your Google News feed: Follow us on Google News You can also follow us on Twitter, Facebook, Instagram, and YouTube for even more content.
Facebook Twitter Reddit Flipboard LinkedIn Pinterest
Categories: Arms Workouts
Previous Post

WATCH: Lionel Beyeke The Genetic Freak Of Bodybuilding

Next Post

Arnold Classic Worldwide Press Release

Goran Odrljin

Goran Odrljin

Professional keyboard warrior. Don't bother arguing with me, my pettiness knows no boundaries. I like lifting heavy stuff. Ig: gorantheone, come say "hi"

Related

Lee Priest
Bodybuilding

Lee Priest Reveals His Top Barbell Exercises for a Massive Back

Iain Valliere
Bodybuilding

Iain Valliere Reveals the No-Nonsense Arm Routine That Transformed His Triceps and Biceps

Jay Cutler
Bodybuilding

Jay Cutler Explains Why Biceps Isolation Movements Are Necessary for Growing Bigger Arms

Lee Priest
Bodybuilding

Lee Priest Explains How to Build Bigger Biceps in Your 50s

Charles Glass
Bodybuilding

Charles Glass Shares Preacher Curl and Cable Skullcrusher Tips and Adjustments for Instant Arm Gains

Arm Workouts with Chin Ups and Dips
Workouts

I Replaced My Arm Workouts with Chin-Ups and Dips for a Month – The Results Were Amazing!

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Latest

Martin Fitzwater Shares Full Day of Eating to Stay Huge for the 2025 Mr. Olympia

I’m a Trainer — These 4 Shoulder Press Variations Are Why My Arms Pop

Ronnie Coleman Treated for Sepsis, Undergoes ‘Minimally Invasive Heart’ Surgery, Focus Now on Recovery

Dennis James Says Only ‘Best in the World’ Belong at Mr. Olympia: ‘Narrow It Down to 10 or 15’

Forget the Gym: Get Visible Abs at Home With This 3-Move Bodyweight Workout

Bodybuilder Erin Stern Reveals 8 Simple Swaps to Burn Belly Fat Faster

Fitness Volt

At Fitness Volt, our mission is to empower every individual on their fitness journey by providing expert advice, the latest research, and comprehensive resources. Whether you are a beginner or an elite athlete, we are here to support your goals with trustworthy and up-to-date information in strength, fitness, and nutrition. Read more.

For inquiries, please contact us at:
Email: [email protected]

About Us | Careers | Contact Form

Topics

  • Mr. Olympia
  • Bodybuilding
  • Strongman
  • WSM
  • Powerlifting
  • CrossFit
  • Workouts
  • Exercises
  • Training
  • Reviews
  • Nutrition
  • Discussion Forum

More

  • Calculators
  • Fasting
  • Mastering The Deadlift
  • Workout Plans
  • At-Home Workouts
  • Programs
  • Supplements
  • Newsletter
  • Review Process
  • Accessibility
  • Advertise
  • Syndication
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy
  • Cookies
  • Disclaimer

© Copyright 2010 - 2024 Fitness Volt IBC. All Rights Reserved.

No Result
View All Result
  • News
    • Bodybuilding
    • Powerlifting
    • Strongman
    • Armwrestling
    • CrossFit
    • Results
    • Mr. Olympia
    • 2024 WSM
    • Arnold Classic
  • Forum
  • Workouts
    • Training
    • Workout Plans
    • Muscle Groups
    • Celebrity Workouts
    • Programs
    • Mastering The Deadlift
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
    • Yoga
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Supplements
    • Nutrition Tips
    • Reviews
    • Food Facts
  • Fitness Calculator
  • More
    • DIY
    • Strength Standards
    • Motivation
    • Videos

© Copyright 2010 - 2024 Fitness Volt IBC. All Rights Reserved.