2 MUST DO Exercises For BIGGER TRICEPS!

Are your triceps a lagging bodypart?  Or maybe you just want to make them bigger because big strong triceps are the number one reason for bigger looking arms and a bigger bench press.

Either way, you want to make sure you are incorporating exercises that are both challenging and target all three heads of the triceps during every workout.

Below are two exercises that should be incorporated into your triceps routine for maximum growth, the WEIGHTED DIP & BARBELL SKULL CRUSHER!

WEIGHTED DIP (4 sets: 10 reps – 1 BURN per set)

The weighted dip should be the first exercise in your triceps routine.  This is because this exercise will not only target all three heads of the triceps, but in order to really utilize the movement for growth you need to be able to perform it with your maximum effort.

To perform the movement you will need a weight belt and a dip station.  Once you load the weight belt with a few weights you are going to get yourself into the starting position with your arms fully extended.  Next, lower yourself as low as you can while keeping your chest up to ensure the resistance stays on your triceps.  

With healthy shoulders you should be able to drop below parallel and break 90 degrees with your elbows.  Once fully descended, return to the starting position and repeat for 10 REPS.

As soon as you finish all 10 reps, drop the weight belt and immediately perform as many repetitions as you can with just your bodyweight (This is the burn set).  Once complete, rest for 60 – 90 seconds and complete 3 more sets.

SKULL CRUSHER (4 sets: 10 reps – 1 BURN per set)

Utilize this exercise as the last exercise in your routine.  This is because once your triceps are pre-exhausted from the other exercises in your workout you will not need to use a lot of weight to benefit from this movement.  This is good because you will still get a great workout and build muscle, but will not have to worry about causing possible elbow pain.  Too much weight with sloppy form and you could be looking at injured elbows.

Lay flat on a bench with your shoulder blades retracted, core tight and a slight arch in your back.

Once in place extend your arms up over your body and while only bending at the elbows, lower the dumbbells to your shoulders with your palms facing each other the entire time.  Once the dumbbells touch your shoulders, return to the starting position and repeat for 10 reps.

As soon as you finish all 10 reps, drop the dumbbells and grab a lighter pair and perform as many repetitions as you can (This is the burn set).  Once complete, rest for 60 – 90 seconds and complete 3 more sets.

Add these exercises to your current triceps routine and if you have any questions be sure to leave them below!  Train hard and make those horseshoe gains!