January 05, 2023 2 min read

The triceps muscles are located at the back of the upper arm and are responsible for extending the elbow joint. To increase tricep size, it is important to hit as many different angles as possible to impact all three tricep heads: the lateral head, the medial head, and the long head.

One tip for increasing tricep size is to focus on lifting heavy weights in a fully contracted position. This means that the elbow should be fully extended and the tricep should be fully contracted. This will help to increase the amount of tension on the triceps, leading to greater muscle growth.

Another tip is to incorporate tricep exercises that involve multiple joint movements. This can include exercises like dips, which not only work the triceps but also the chest and shoulders.

In addition to these tips, it is also important to ensure that you are training the triceps with a variety of exercises to fully stimulate all three heads. Here are five tricep exercises that are sure to help you grow your triceps:

  1. Close Grip Bench Press: This exercise is performed on a flat bench press with a narrow grip. It targets the triceps muscles, as well as the chest.

  2. Tricep Dips: As mentioned earlier, tricep dips not only work the triceps but also the chest and shoulders. They can be performed on parallel bars or a dip machine.

  3. Overhead Tricep Extension: This exercise can be performed with a dumbbell or barbell. It involves extending the arm overhead and then lowering it back down to the starting position.

  4. Cable Tricep Pushdown: This exercise is performed on a cable machine with a bar attachment. It involves pushing the bar down towards the ground, contracting the triceps muscles.

  5. Lying Tricep Extension: This exercise can be performed with a dumbbell or barbell. It involves lying on a flat bench and extending the weight up towards the ceiling, contracting the triceps muscles.

By incorporating these exercises into your training routine and focusing on lifting heavy weights in a fully contracted position, you can effectively increase tricep size and add definition to your upper arms.

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