If you're looking for a way to add some serious size to your triceps, these three exercises are the solution. Whether you have small arms or just want to increase their definition, these moves will help you get there. With proper form and consistency, you'll see results in no time!
Tricep Extension
The triceps extension is a simple exercise that can be performed at home or in a gym. It is performed by lying on your back, with your feet planted firmly on the floor and knees bent at 90 degrees. You should have a dumbbell in each hand and hold them above your head with arms straightened out (as if they were parallel to the ground).
Move down slowly until you feel the tension in your triceps muscle, then press up until fully extended again. Repeat this motion for 10-15 repetitions per set, 3 times per week for best results!
Benefits: The triceps extension targets all three heads of this large muscle group which helps build mass so you get bigger arms faster! Plus it helps improve strength too so when doing other exercises like pushups or chin-ups there will be less chance of injuring yourself due to weak muscles surrounding those areas also known as "core stability".
Spiderman Push Up
The Spiderman push-up is a great way to build your triceps. How do you do it?
- Start in a plank position, with your body completely straight and your hands on the floor under your shoulders.
- Lower yourself down into a push-up while keeping your core tight and straight (not twisting).
- Raise yourself back up until only the tips of your fingers are touching the ground; this counts as one rep! Try doing 10-20 reps at a time for 3 sets total per workout session (4 days per week) before moving on to another exercise!
If this seems too easy for you, make sure that both of your knees are bent so that they form an L shape with each other when resting on the floor during any given set of push-ups or dips--this will help activate those smaller assisting muscles around them better than if they were fully extended at 90 degrees throughout each rep/set!
Reverse-grip Barbell Overhead Triceps Extension
Start with a lightweight and keep your elbows close to your body as you extend them behind you. Don't arch your back or let the weight drop below eye level. Keep your arms straight at the bottom, but don't lock out at the top either--keep tension on those triceps! Finally, for this exercise it's crucial that you start in a high position (i.e., standing up) so that there's no way for gravity or momentum to help out with any part of this move; if possible use two benches or stools placed next to each other so that when performing Spiderman push-ups one foot can rest securely between them while remaining parallel with each other for stability purposes throughout repetitions until fatigue sets in then switch sides after completing 5 reps per side*.*Note: This is where having someone spot helps tremendously since they can keep tabs on the form while helping balance things out should something go wrong mid-set."
These exercises can help you build bigger
The triceps are the muscles on the back of your arms that give them their shape and size. If you want to build bigger triceps, there are a few things you'll need to do:
- Train them often and with heavy weights (or at least moderate weights).
- Do isolation exercises like kickbacks and cable press downs instead of compound lifts like bench presses or squats because they'll allow for better isolation of each head of your triceps muscle group
Conclusion
The triceps are one of the most important muscles in your body and they can be difficult to train. It's important to remember that there are many different exercises and techniques you can use to target this muscle group. The three exercises listed above are just some of the options available! If these don't work for you, try something else until you find something that does.
