Looking to build those enviable sleeve-busting big arms and wondering how to get big triceps fast at gym or home and have all sorts of questions like…
How to get bigger triceps with dumbbells? How to get bigger triceps without weights? How to get bigger triceps at home? what are the best triceps exercises for mass?
If you all sorts of these questions then you are at the best place on the planet because horseshoe triceps aren’t just for show either; they play a central role in some of the most effective and popular exercises, like the press-up and bench press.
So are you ready to discover those sleeve-busting tricep workouts to get you those bigger arms fast, be it at home or the gym?
Then let’s dive in and find the bodybuilder’s favorite triceps workouts to get those big triceps fast.
How to build bigger triceps fast?
Well, we have talked a lot about getting those bigger biceps, but now, it’s time for getting those bigger triceps.
Why triceps are the most important muscles in your arms?
I am sorry if you are doing curl after curl to sleeve-busting arms. This strategy is going to disappoint you sooner because you are focusing only on your biceps.
However, the reality is if you truly want to build super big arms, you need to focus more on your triceps than biceps. It’s because of the following reasons.
- Your triceps make up almost 2/3 of muscles of your upper-arms. So, developing bigger triceps muscles is your best bet because they can easily make your entire arm look worthy
- Triceps are the most important role player in some of the heaviest exercises like bench press, press-ups, etc. So, clearly without bigger triceps, your ability to do some of the most important workouts in fitness is diminished.
So, the best advice for you is to set aside dumbbells for a while and start prioritizing these best exercises for triceps to build stronger and explosive arms overall.
Best tricep workouts for bigger Triceps
The following are some of the best triceps workouts to grow them muscular and stronger.
1. Overhead Triceps Extension
How to do it?
- Start by grabbing a dumbbell while getting seated on a bench.
- Now, firmly grip the top end of the weight such that it should give a diamond shape.
- Now, get the dumbbells above your head by raising it but make sure to keep your elbows and your core upright and shaky.
- Now, bend at the elbow of your arms such that dumbbell should be brought down on your right back and make sure to maintain your strong chest position and keeping your shoulders unmoved.
2. Skullcrushers (Extensions of lying triceps)
How to do it?
- Start by gripping the EZ bar with an overhand grip and just extend your arms straight up.
- Now by keeping your arms elbows fixated tucked in, lower the bar slowly to such an extent that it reaches a distance of one inch from your frontal head.
- While doing the above movement, just keep your upper arms at a 90 degree to the ground.
- Finally, without getting your elbows locked, slowly extend your arms back to the original position.
3. Tricep Dips (Advanced)
How to do it?
- Start by hanging yourself up on parallel bars such that your hanging body should be parallel to the ground. Remind yourself that you have to keep this posture throughout the whole exercise.
- Next, bend your knees and legs, and get your ankles cross to each other.
- Now, lower your body slowly such that your shoulder joints should be just underneath your elbows.
4. Rope Tricep Pushdown
How to do it?
- Start with a high pulley of a cable station with an attached rope.
- Now, with an overhand grip, try bending your arms and your hands should be as wide as a shoulder.
- Now, tuck your upper arms to each side.
- Now push the bar down with full force while keeping your arms still, so much so that your elbows get locked in.
- Finally, slowly and carefully, come back to the original position.
5. Close-grip Bench Press
How to do it?
- Start with holding firmly a barbell through an overhand grip kept at shoulder width.
- Now, hold this above your sternum such that your arms are completely straight and extended.
- Finally, get the bar straight down, rest for a few seconds, and press the bar back to its original position.
6. The Diamond Press-up
It is one of the most basic tricep exercises.
The standard press-up is great for your chest and arms, but moving your hands closer together as in this exercise puts the emphasis equally on your triceps to build them.
While it does work for your pecs with this variation, but your triceps should really feel the burn by the time you’re through.
How to do it?
- First, lower yourself down into a standard plank or press-up position.
- Now bring your hands at such close to each other at chest level such that your thumbs touching one another and your forefingers touching.
- In this state, your back & spine should be straight, and your core and glutes should be squeezed tightly.
- Finally, lower yourself down to the floor. Pause, maintaining the squeeze in your core and glutes while pushing back up to the original position by straightening your arms.
7. Cable Overhead Triceps Extension
This exercise is very much similar to the dumbbell overhead triceps extension, except it’s done with a cable machine and generally performed standing instead of seated.
Moreover, the advantage of cables is that they keep constant tension on your triceps throughout your full range of motion. In contrast, the overhead dumbbell extension is significantly easier at the top of the movement and more difficult at the bottom.
However, some people may find using cables is easier on their joints, especially when using heavier weights and not training a large number of muscles.
A number of different attachments for the cable triceps overhead extension like a rope, a straight bar, a V-bar, and an EZ bar can be used. A rope is generally preferred because it allows you to use a longer range of motion, but all are fine options.
8. Close-Grip Pushup
While a lot of people think of the push-up as only a chest exercise, but in reality, it’s a very effective triceps training exercise.
The University of Wisconsin found that you can make this exercise even more effective for training the triceps by using a narrow grip.
Specifically, they found that push-ups with the thumbs touching (known as a triangle or diamond pushup) produced a lot more activation of the triceps than the overhead triceps extension, cable pushdown, lying triceps extension and close-grip bench press.
But the best thing about close-grip pushups is they can be done at home as part of a bodyweight exercise routine without the need for any equipment.
But there is a downside: A close-grip pushup is that it’s hard to add weight once you become reasonably strong at it. This is why it’s typically used by beginners who don’t have the strength to do heavy close-grip bench press or by more advanced lifters.
So, the best thing for you is to do at least 20 close-grip pushups, because you would get more benefit by focusing on the other exercises on this list. If you still want to give it a whirl, then make sure it’s at the end of your workouts.
9. The Classic Press-up
As they say ‘Old is Gold’.
The traditional press-up works your chest, core, and your triceps. The beauty of this move is that it can be performed anywhere. You can make it harder by wearing a weighted vest to work more on your triceps muscle to grow big.
How to do it?
- First set up with your weight supported on your toes and hands beneath your shoulders, body straight.
- Finally take care to keep your core locked so a straight line forms between your head, glutes, and heels.
Best triceps exercises to do at home.
You don’t always need a sophisticated gym to get your triceps to work, rather there are some workouts that can be as effective as some of the workouts you do in the gym. Few of them at most would require to have a pair of dumbbells.
1. Dumbbell Floor Press
How to do it?
- Start by holding a dumbbell in each of your hands while you are lying down on the ground.
- Now, while holding the dumbbells just overhead, bend your arms to get them to a lower position under control.
- Finally, lower down your dumbbells to the ground level, and then press them back up again.
2. The Classic Press-up
How to do it?
- Start by with your body weight supported by your toes with your hands under your shoulders and your body kept straight.
- Now, in this position, make sure that your core is locked such that a straighter line forms with your head, glutes, and heels completely in line.
- Finally, get your body lowered down such that your chest is just a few inches from the ground and then drive this up powerfully by the full extension of your arms.
3. One-arm Kettlebell floor press
How to do it?
- Start by lying down on the floor and holding a kettlebell in one hand, such that your upper arms are being pushed and supported by the ground.
- Finally, with the extension of your arms, press up the kettlebell straight up towards the ceiling. This completes one rep.
- Now, as the last step, lower the kettlebell with full control and repeat again and again.
4. Bench Dip (Basic)
How to do it?
- Start by facing your body away while standing from your bench, and grab it with both hands at the width of your shoulder.
- Now, in this position, extend your legs in front of your body.
- Now, by flexing at the elbow side, slowly and carefully lower your body such that your arms and forearms are perpendiculars.
- Finally, lift your body up using your triceps to the original position.
5. The Diamond Press-up
How to do it?
- Start by getting yourself in a lower position into a standard plank or in a press-ups position.
- Now try bringing your hands just close to each other at the level of your chest, such that your thumbs are touching one another and your forefingers touching each other.
- Also, make sure that your spine should be upright, and your glutes and core are stretched and squeezed tightly.
- Now, lower yourself to the ground.
- Finally, get a few second pauses but maintain your squeeze of core and glutes. While you are maintaining this position, push back to the original position by full extension of arms and their straightening up.
