Get HUGE Triceps With These 3 Easy Moves

September 11, 2017


Biceps are NOT the only muscles in your arms. In order to have big and truly strong arms, you need to pay close attention to your triceps as well, as these muscles make up a lot of your arm mass.

This is why people who tend to prioritize biceps exercises need to mix it up a little bit and find triceps routines that will work for them.

Here we have 3 effective triceps exercises that can be done at the end of any upper-body workout, and are excellent for attacking your triceps on every front.

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1. Close-Grip Bench Press

HOW TO DO IT: Hold the bench bar so your index fingers are on the rough part of the bar, and lower it to your chest, but make sure you keep your elbows tucked close to your sides. Press the bar back up.

NOTE: Use half the weight on your last set.

Sets: 4
Reps: 8, 8, 8, AMRAP (as many reps as possible)
Rest: 60 sec.

2. Decline Triceps Extension

HOW TO DO IT: Lie on a decline bench, hold a dumbbell in each hand and over your chest, palms facing. Lower the weights by bending your elbows to the sides of your head.

Choose the weight with which you can do 12 reps on your FIRST set, and then try to use this weight for every set.

Sets: 4
Rest: 15 sec.

3. Band (Or Cable Machine) Pushdown

HOW TO DO IT: Attach your exercise band to an overhead object and grab each side of the loop with your hands. Extend your arms downward, but make sure you keep your elbows tight against your sides.

NOTE: You can also perform this pushdown exercise on a cable machine. Whatever you like better.

Reps: 100 total

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