There are a lot of articles online about "how to get big triceps," but most of them are wrong.
Most of the time, they focus on tricep exercises that are good for high-repetition "pump" training, which is meant to make you feel swollen and sore. And even though this kind of training can be fun, it doesn't do much for your triceps.
If you want to build muscle in your triceps, here's what you need to know:
The best tricep exercises let you lift heavy weights, because you need to get strong if you want to build big triceps.
Because of this, most of your triceps training should be made up of compound exercises that let you lift heavy weights. You should also do a few isolation exercises to help fix any weak spots in your triceps.
And that's exactly what this article is going to be about.
The Best Workout for Triceps and the 10 Best Exercises for Triceps
Fact-checked, Evidence-based Training For Building Muscle
There are a lot of articles online about "how to get big triceps," but most of them are wrong.
Most of the time, they focus on tricep exercises that are good for high-repetition "pump" training, which is meant to make you feel swollen and sore. And even though this kind of training can be fun, it doesn't do much for your triceps.
If you want to build muscle in your triceps, here's what you need to know:
The best tricep exercises let you lift heavy weights, because you need to get strong if you want to build big triceps.
Because of this, most of your triceps training should be made up of compound exercises that let you lift heavy weights. You should also do a few isolation exercises to help fix any weak spots in your triceps.
And that's exactly what this article is going to be about.
So, let's get to it! List of What's Inside: How to Make Your Triceps Bigger
1. Do exercises that work your triceps in a direct way.
2. The best ways to build strength and size in your triceps are with heavy dumbbells, barbells, and cable extensions.
3. Most of the time, one heavy triceps workout per week is enough.
4. Do 10 to 20 sets of triceps exercises each week to get the most muscle growth.
5. Do push-ups at home to get bigger triceps.
How to Get Bigger Triceps: The 10 Best Exercises
1. Bench Press with Close Grip
2. Barbell Bench Press
3. Barbell Overhead Press
4. Dip
5. Overhead triceps extension with a dumbbell
6. Overhead triceps extension with a cable
7. Skullcrusher (Lying Triceps Extension)
8. Triceps Pushdown with a Cable
9. Triceps Cable Kickback
10. Diamond Push-ups
The Best Workout for Triceps
Tips for Tricep Workouts
Always warm up before working out.
Don't do every set until you can't move any more.
Between each set, take a 3–4 minute break.
Once you've done as many reps as you can for one set, you move up to a heavier weight.
How to Make Your Triceps Bigger
There are a lot of ideas about how to train your triceps the best way. Some people say that you need to focus on high-rep training and really "feel the burn." Some people say you should train them more than once a week. Still, some people say you don't need to do any triceps exercises and should instead focus on compound pressing movements.
Well, I've tried all of the above and more, and I've worked with thousands of people. Here's what I've learned:
1. Do exercises that work your triceps in a direct way. Most people can't get the triceps they want just by pressing. You can build bigger triceps by hitting your chest hard and heavy, but this isn't enough to get the arm size and strength that most of us want. In reality, most people need to do more than just press weights to get the triceps size they want.
2. The best ways to build strength and size in your triceps are with heavy dumbbells, barbells, and cable extensions. Many people think that lifting weights that are too heavy (80% or more of your one-rep max) won't help the triceps grow. They think that the best way for them to grow is to get a pump.
They're not right.
The triceps can grow just like any other muscle group in the body when you use different weights and rep ranges. So, if you want to get the best results, you should focus on compound tricep exercises that let you lift heavy weights for about 4 to 10 reps. Most of the time, I suggest 4 to 6 reps, since most people like to do fewer reps per set and it lets you use heavier weights.If you go to the gym to try to get bigger arms, you've probably done a lot of biceps curls. And hey, you're not wrong. Most people think of big biceps when they think of big arms, after all.
But if you want big arms, you need to grow more than just your arms. Yes, having thick, full biceps is helpful, but you also need to work hard on your triceps. Why? Because your triceps are a bigger group of muscles, and they make your biceps look better. A perfect, well-shaped set of arms has big, strong biceps and triceps that are also well-defined.
Triceps training isn't always the most natural, though, because you can't always see the muscle you're working. Many guys like to train their biceps because they can "see" their progress right away. You can't always tell that from your tris, but this program can help.
This information came from poll. On their website, you might find the same information in a different format, or you might find more information.
The best way to train your triceps is to hit it from different angles so that you can hit all three of its heads. If you do this right, you'll make well-rounded tris, and you'll also get the big, strong arms you've always wanted.
コメント