The Triceps Triplet For Extra Arm Size

Training the triceps gives your arm more size than biceps training! Here are 3 great exercises to engage your triceps to the fullest!

Close-Grip Push-Ups

This great exercise for the triceps requires zero equipment, just a different hand position. When you put your hands close together doing push-ups, the range of movement of the chest muscles gets smaller and the triceps picks up most of the work.

Please don’t attempt to do them on your flat hands! With the hands this close together it would put your wrists in a really awkward position!

Chair Dips

Our second exercise doesn’t require equipment either, if you don’t count a chair as equipment. Like the close-grip push-ups, chair dips are a compound exercise that has a target muscle, but takes a host of other muscles along for the ride.

One thing you have to watch out for with dips: they can be stress for the shoulders! Check how yours shoulders! If you already have trouble in that region, dips are not your exercise!

Barbell Triceps Extensions

After two compound triceps exercises, we need to finish them off with an isolation. A premier choice  is the lying triceps extension with a barbell. I feel it’s a more stable movement than when you do the exercise with a dumbbell, but your mileage can of course differ. Watch out for not tensing your neck muscles too much – that was a problem I ran into.

How Often, How Much?

Do these exercises once a week and for 3 sets each. The best weight to use is the one where you can do at least 6 good reps and no more than 12.