If you want big jacked arms you need to build thick triceps, a lot of people don’t know how to do this properly. Here are 3 exercises I strongly recommend using when training triceps to get the size you want!
- 1 Incline EZ Bar Cable Skull Crushers
Skull crushers with a cable give so much more tension on the long head, you will notice the difference immediately! To make this even more impactful, pause for 2 seconds at the bottom of every rep before extending up – this helps activate the long head of the triceps.
Using an incline position actually creates more muscle tension on this exercise because of the angle, it pulls harder against the triceps!
- 2 Single-Arm Overhead Dumbbell Extensions
Seated upright single-arm overhead extensions are a great way to work the long head, one arm at a time. This isn’t about going heavy, it is all about the stretch! Let your hand reach right behind your head before extending upwards, keep the negative at around 2-3 seconds.
- 3 1.5 Rep Close Grip Bench Press
The close grip bench press is an awesome mass builder for the triceps, a quick way to get a ton of tension from this exercise is to do 1.5 reps! Complete one full rep, press halfway back up, then go back down towards your chest. That is one, 1.5 rep. The triceps will be on fire within 8-12 reps! **You won’t be able to go as heavy with this exercise.
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