Increase Your Triceps Size & Strength NATURALLY in 7 Days!

Hey everybody. Today’s article begins with a fun question!

If you could keep “the pump” feeling in your biceps OR triceps for the rest of your life, which one would you pick?

I mean, pumped biceps look amazing from the front, but then you wouldn’t be able to scratch your own back unless you had a back scratcher! As for me, I would choose triceps. They’re two thirds of your arm and I really don’t see a downside other than maybe busting the sleeves of most shirts!

But if you’re unsure which pump you would like best, you can check out the Biceps Growth article I already created and today we should be able to annihilate those triceps enough for you to make a decision!

So, just like the rest of the series, I’m going to teach you a technique that will help you to spark more growth utilizing Fascia Stretch Training and ideally, you should be practicing this technique only at the END of your workouts. 

Example! If you’re training with a split like Chest & Triceps, or Biceps & Triceps…train triceps LAST and then utilize this technique! Let’s do it!

Exercise #1  - Triceps Rope Pushdown (4 Sets: 10 – 12 Reps) (Rest 60 – 90 seconds between sets)

The reason we’re going with an isolation type movement is because the first step to this technique is to acquire an INSANE PUMP and the pushdown allows us focus on a hard FLEX unlike exercises like the Skullcrusher that focus more on the stretch.

And if you don’t have access to a rope that’s fine, you can still use a straight bar or a V-bar.  But if you have a rope, that additional shoulder extension and adduction will activate the triceps allowing for an even more hardcore contraction.

But DON’T separate the rope or extend your wrist at the bottom. This does nothing for your triceps! Just PUSH the rope behind your torso and If you feel some rear delt activation, that’s fine and to be expected!

Another quick tip, don’t stop at the 12th rep just because it’s the 12th rep. If it feels like you have more gas in the tank, especially on your final set, stop when the pump is so insane that you feel like your triceps are going to explode. The bigger the pump, the more effective this technique will be!

Exercise #2 – Powerbomb (3 Sets: 2 – 3 Reps w/ 20’’ hold) (Rest 60 – 90 seconds between sets)

Alright…now that your triceps are PUMPED and engorged with blood, we want to apply a weighted stretch to try to expand the fascia.  But don’t go too heavy or too light here, pick a moderate amount of weight and depending on how set one goes… increase, decrease or keep the same weight.

But once ready, get the dumbbell over your head and focus on a slow negative with a 20 SECOND hold at the bottom. Make sure your wrists go below your elbows and remember that the reason we picked this exercise is because it places your shoulders into extreme flexion which in turn allows for more of a triceps stretch, especially in the long head.

Once the 20 seconds are over, extend your arms back to the top and repeat for 2 more reps and remember! This is going to BURN LIKE CRAZY.  But you need to fight through it!  Maybe keep a lighter dumbbell close-by just in case you need to lower the weight between reps as well.   

Bonus Exercise - The Half-Dip Isometric Hold (3 Sets: 4 Reps w/ 5’’ hold)

Now, for most of you this workout is already pushing your limits by the end of the second exercise. But if you want to take it a step further, here it is.  

Get yourself to the top position of the dip and then slowly lower yourself to the halfway point, or when your elbows reach a 90 degree bend, and then hold this spot for 5 seconds.  As soon as the 5 seconds are up, return back to the top and complete 3 more reps.

But if your arms feel like they’re about to fall off, and you STILL want to push your limits, grab a heavy band to help you out. I actually always have bands with me for situations like this for stretching & mobility work between sets and my friends over at IronBullStrength have great deals on bands and other fitness equipment you might need for the gym or your home gym.

You may even use my code MS10 for 10% off your entire order!

Now for the best results, utilize this technique 2 to 3 times a week MAX, especially if your triceps are a lagging muscle group.  Do this for 3 - 4 weeks and then DE-TRAIN your triceps so they can fully recover. That means no triceps specific workouts for about a week.

However, don’t expect INCHES on your arms right away guys.  But I guarantee, by the end of week 1, you’ll have a much stronger mind-muscle connection to your triceps which will lead to more intense workouts and more growth over time…especially if you’re currently stuck in a muscle building plateau.