When you first start training at the gym, the chances are that you thought biceps were the only thing that mattered when it came to arm training. In actuality, the triceps are much bigger muscle and account for far more size in your arms. Because of this, correct triceps training is absolutely vital if you want your arms looking their best.
The issue is where should you start? There are hundreds of different ways to train the triceps, but it’s hard to know which one is best. Alas, your struggles are no longer as this article will detail exactly how to build your triceps with just three movements.
Now, as well as your direct tricep work, you should also make sure to focus primarily on the main pushing compound movements; the bench press and the overhead press. Together, these help to build your triceps, chest, and shoulders whilst also improving your core stability and overall pushing power. It’s all well and good having specific arm movements, but you need to know how to use these together alongside other muscles to create a functional, practical body. The last thing you want is massive arms that you can’t do anything with whilst all other areas of your body are still small.
1. Close Grip Bench Press
The close grip bench press is an absolute must for your training as it has a great carryover to your regular bench press. The grip may be different, but the overall movement is similar which is great if your triceps are a weak part of your bench.
If you’re not sure what the week part is, then there’s an easy way to tell. If you have trouble getting the weight off your chest but find locking the weight out easy, then your chest is the weak factor, but if you find it easy to get off your chest but have trouble locking out, then your triceps are the weak factor.
Regardless, the close grip bench press is a great overall strength builder in the upper body and a great way to stimulate the triceps.
Aim for 4 sets of 4-6 reps wit 3 minutes of rest between each set.
2. Rope Extensions
The next exercise is rope extensions which many people actually do wrong. People will load up too much weight and focus on simply finishing the movement opposed to specifically targeting their triceps with good form. Make sure to keep your elbows locked into the same place throughout the movement and avoid any swinging. If your triceps are too weak, then you’ll find that your elbows come forward and your back has to help them out.
Using the rope means that you can pull apart at the bottom which helps to stop any imbalances from occurring. Using a straight bar can mean that the stronger tricep ends up taking over and helping out the weaker arm. However, by using a rope you make sure to maximally stimulate each one. Make sure that your shoulders also stay fixed in place as it’s easy to round them forward when the reps get harder.
Aim for 4 sets of 8-12 reps with 2 minutes of rest in between each set.
3. Overhead Rope Extensions
Placing the rope overhead means that more of the long head of the triceps is activated. The standard rope extension hits both, but you’ll want to include overhead rope extensions in order to hit the entire muscle with as much stimulation as possible.
Aim for 4 sets of 16-20 reps with 1 minute of rest in between each set.