Vitruvian Physique gives us the low-down on the 5 best tricep exercises to get your shirt sleeves bulging.
The big mistake with people who want 'big arms' is that they spend too much time working just on their biceps. To maximise your arm size, you need to focus on tricep development.
Read more on this topic here - http://bit.ly/BIGGER_TRICEPS
1) Close Grip Bench Press
Very similar to the normal barbell bench press apart from two main differences: you'll be using significantly less weight (maybe 60-70%) and your hand placement will be much narrower (around shoulder width). 4 sets of 8-12 reps should be enough.
2) Skull Crushers
The name is a funny one, but if you don't do the exercise properly, this is exactly what you'll be doing. Get yourself an E-Z and put a relatively small weight on to start. Take the bar lying down on a flat bench with your arms directly overhead in front of you. Lower down the bar until the weight is just above your skull, then lift up again. Concentrate on the contraction.
3) Overhead Tricep Extensions
Two alternatives to this exercise. First one is stood up like Vitruvian in the video or sat down on a 90 degree seated bench. Put your hands in a diamond shape on the base of the dumbbell, alternatively you can use an E-Z bar in a similar motion. Try 4 sets of 10-12 reps on a fairly light weight - you don't want to drop a heavy dumbbell on your neck!
4) Tricep Dips
Important here to make sure you get full range of motion. If your body weight isn't enough then you need to increase the weight by either performing the exercise with weights attached to a dipping belt (recommended - https://www.myprotein.com/protein-acc...) or placing a dumbbell between your ankles. If your bodyv weight is too much, you can perform the dips on an assisted machine. 4 sets of 8-12 reps.
5) Tricep Cable Pulldown
Here you can really focus on the contraction and is without doubt one of the best tricep exercises. You can use a rope like in the video or attach a straight bar. The aim of this exercise is to put your triceps under big tension for a sustained period of time. 4 sets of 8-12 reps with a drop set on the last set.
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big arms routine 5 Best Tricep Exercises with Vitruvian Physique | Myprotein.com | |
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