ListedFit is reader-supported. When you buy through links on our site, we may earn a small commission.
Tricep Workout to Build Bigger Arms
Here is a great tricep workout that you can do to add mass and help you to build bigger arms. These exercises have been created and perfected over the years by top bodybuilders, and will thicken up your entire tricep area.
Exercises which develop the triceps and promote larger muscles work by pushing something heavy away from your body. To work out the triceps, you can choose between weight machines or free weights, or you can do both. The amount of repetitions to do is going to depend on your goals for your muscular development but we suggest 3 sets of 8 to 10 reps.
Tricep Workout for Bigger Arms
If you want to get the most out of this tricep workout, you will want to select a weight that will allow you to follow through with the correct amount of repetitions.
1. Seated Dumbbell Triceps Press
Find a dumbbell for this exercise and get seated on a bench. While resting the bottom of the dumbbell upon the right thigh, hold the weight with the right hand. Get a good grip with the left hand on the right and lift the weight above your head. Next, open up both hands and let the dumbbell rest on your palms. Now, to start, bend both of your elbows and bring the weight behind your head and stop when you feel your forearms are close to your biceps. Try not to move the upper arms during this. Then, bring the dumbbell back to the initial position, repeating this until you have completed the appropriate number of reps.
2. Single-arm Triceps Extension
Add a triangle handle to a weight machine’s attachment. Put the pin where you would like to use at the machine’s weight stack. First, standing at the front, lift the lower part of your right arm to the handle. Using an overhand grip, grab the it with the right hand. Keep your upper right arm close to your body. Now, to start use your right hand to push downwards straightening your arm out. Then, allow the cable slowly bring your right, lower arm to the start to finish off your rep. Continue with this action and then when you are finished with your right arm, switch to your left to finish the set off.
3. Dumbbell Triceps Kickbacks
With the right hand, grab a dumbbell and position your arm next to your right leg. Make sure your fingers are facing inward. Stand over a bench, and leaning over, put the left hand at the top. Now position the left knee at the lower part on the bench. Make sure that the upper right portion of your arm is even with the ground while allowing the lower arm to hang downward. To begin this exercise, angle the right arm from the elbow while lifting the weight in the air behind you while straightening your arm. Keeping the upper arm in place, bring the weight back to the starting point to end the rep. Continue to do this until you have achieved the right amount of reps. When you have finished that, change positions so you can work the left arm to end the set.