Thank you guys for landing on this page, and in today’s article, we will discuss in detail about how to build triceps, how we can naturally grow the size of our muscle by understanding proper muscle anatomy and functions of triceps. And in the end, I will give you a workout schedule which is a specifically designed to build size that will give you a smooth start to your fitness journey. In short, I am fully charged to share the information with you. So without taking much of a time. Let’s get started.
How To Build Triceps
To start with growing any muscle. First, we will have to look at the muscle anatomy, how many muscles are actually present in it. The exact number that how many muscles we have to target and accordingly we have to do those exercises that target those particular muscles. Let’s understand the anatomy of triceps.
Biceps have 2 muscles in its anatomy due to the word ‘Bi’, that’s why it is called Biceps. Similarly, triceps has the word ‘Tri’ in the beginning which means, in total there are 3 heads in triceps. And those 3 heads are called:
1. Tricep-long head
2. Tricep-lateral head
3. Tricep-medial head
If we look at this image wherein the view is from the front side. The yellow portion is the lateral head(outer head), the red portion is the long head, and the green portion is the medial head of tricep.
Most people remain confused that where the tricep muscle is located?
Triceps consists of the most part of the arm muscle. It is located in the back of the arm. And the whole triceps consists of 3 muscles and all three names are written above.
Now The Question Is How we can grow killer triceps?
To grow any muscle, we must need to understand it’s anatomy and functions i.e. where the muscle is located and what are the functions of that muscle to avoid that kind of dude who is performing exercises but doesn’t know which muscle is being targeted by this exercise. We all know that dude, you got it!
The anatomy part is over so let’s take a look at functions of triceps.
Functions Of Triceps
So, after understanding the muscle anatomy of triceps, let’s understand the basic function of triceps. The function of triceps is very simple that, it helps in extending our arm or elbow.
In simple words, when our forearm is extended, our triceps is being contracted and being used.
One thing to notice about is that, most people while training triceps do not extend their arm fully. Hey man, we are here to train the triceps, so be sure to extend that arm fully for the maximum contraction because it is the function of the triceps itself.
Best Tricep Workout For Size
Before starting anything I want to make something clear and I must say that if you are a beginner, do the exercise with the correct form possible itself from the beginning stage when you are just starting out your fitness journey.
First of all, we will discuss a little bit about the exercises which have been added to the workout. You can always add these exercises to your workout routine if you are obsessed with changing your routines frequently.
These are the exercises which I personally do in my routines for hitting tricep:
1. Arm cable extension:
Some people call it cable extension. The primary muscle which is being targeted is the medial head. Most people have a very weak medial head. They don’t train this head or we can say most people do not know which exercise to perform to target this head. Make sure to strait your spine in its natural position when performing all of these movements.
2. Tricep rope pushdown:
This exercise primarily targets your outer lateral head of triceps. Make sure to have a straight spine in a natural position and shoulder retracted with chest out(pure military style position).
You have to avoid over-bend to perform in the correct form. Bring your hands down to squeeze the muscle and while coming up, just come up half-way i.e. your upper arm and your elbow should make an angle of 90 degrees as shown in the picture (while coming up).
Outer head looks very attractive if gets sharp, razor sharp.
This exercise I feel is best as a finisher exercises to a killer tricep. When you extend the ropes fully downward, it creates immense pressure on the whole tricep brachii which means your all three muscles in your triceps gets engaged in this pushdown which really burns the muscle completely.
3. Dumbbell overhead tricep press:
This is one great exercise which targets long head of triceps, it also contributes to a killer tricep, also called tricep extensions with dumbbells. But be careful because most people perform this exercise in a very wrong way which can seriously damage the shoulder joint.
Be sure that when you hold the dumbbells in your hand, first bring the dumbbell on the shoulder and let it rest there for a second and then with a stable hard grip, move it right above your head and then start the actual movement.
4. Skull crusher:
Long head of tricep is the primary muscle which is being targeted while performing skull crushers. Make sure to add that little arch in your spine when you lay on the bench, it does nothing but supports your core on the bench for proper stability.
So these are all the exercises which are added to the workout schedule. Give this best tricep workout for size a try!
Detailed Explanation About Workout Plan
I have divided into two categories i.e. If you are on gaining or on cutting, you can always follow them separately by adjusting them a little in your tricep workouts. To see the best results from the starting, try to be consistent with it for minimum 3 months.
While gaining, be sure to lift heavy as per your strength that you can perform 8 repetitions by fully extending your arm and not like cheat reps or half reps. And have plenty of carbohydrates in the whole day so that you have the energy to train intensely.
While cutting, be sure to start lifting from medium weight and gradually increase it to medium-heavy so that you can perform 12 reps correctly, you can add help after 8th repetition if needed and you feel it’s necessary. And put your carbohydrate to medium in the whole day with medium-high protein.
Before starting any of the exercise given in the schedule I would suggest that do a proper warm-up.
Warm up can be done in many ways like rotator cuff stretches, tricep stretch etc. And after you are done with the warmup then, perform the first exercise before starting the triceps workout routine which is a bodyweight exercise called “Diamond Push-ups”.
Try minimum 10 diamond pushups before starting and then start with the main exercises as given in the schedule. Quite frankly I feel like it is the best tricep workout for size which you will ever gonna try. And yea, do let me know in the comments section below how it worked.
The above mention tricep workout routine can be performed by anyone. One thing to notice is that please do not add this workout routine if you already doing your full body schedule daily or 2 muscle intense training per day or doing any other tricep workouts separately. This workout schedule is for those who want to see booming results in their triceps specifically in a shorter period of time.
Also, one more thing is that powerlifting must be avoided at any cost in the gym, instead focus more on muscle recruitment which is all time favourite best approach.
As you are a beginner so there a few things which you keep in mind before starting any workout. These are few important which will help you to achieve your fitness goals more efficiently.
In the beginning, choose that weight which you think you can lift comfortably and can perform 8-12 reps while feeling that muscle working. There’s no need to lift crazy weights because what most people do is, they see their friends lifting crazy weights an started to think like in this way, if he can bench 40kg, I must do with 45kg.
Believe me guys, it will not make any difference in the way you look unless you feel in those muscles and do all the exercises at a controlled pace. Not like the weights controlling you and you don’t have any control over it.
Because if you choose the wrong weight i.e. super heavy in most cases then this might injure you in the long run. So be careful from the beginning and always choose the right weight.
Any exercise you choose to perform is there to create pressure or stress or tension on a target muscle particularly. While performing any exercise, if you do not feel the tension going on to that muscle which is being targeted by that exercise, then please stop doing that exercise immediately and first have a proper guidance from a trainer or a person or your gym buddy or friend who knows how to perform the correct movement of that particular exercise.
Because exercises are meant to create pressure on your muscles and not on your joints. If you don’t feel the muscle and you still choose to perform it day and day out. Then my friend you will soon get seriously injured within weeks. So be careful.
I had learned this particular thing the hard way. When I was a beginner, I used to do training with super heavyweights which later become number one reason for my shoulder pain.
If you follow all these tips which I mentioned above, I can guarantee you, there’s no reason that your arms won’t grow. Anybody can grow any muscle, all it takes is Patience and Consistency. If you have that, you will grow.
That’s it guys from this article, I hope you find this information informative and had received a clear idea about how to build triceps and if you do then, be sure to smash that share button so that it can reach as many people as possible. Share it with your gym buddy or anyone whom you think this can help.
It will act as a motivation to me so that I can post more and more helpful content regularly. Thank you for giving this article “Advice To Beginners – How To Build Triceps” a sweet read.
Good Bye And Stay In Touch