From guns to cannons, there are many nicknames that bodybuilders give to their impressive arms. While the biceps are important for achieving muscles worthy of calling cannons, your triceps are as important.
In fact, most of your upper arm muscle is found there. Though they’re not as noticeable as your biceps, you still need to give them the attention that they deserve.
We’ve got a few tricep workouts that can help you with this endeavour. Some are so simple that a newbie can do them, and some are a little more advanced if you want a challenge. Keep reading to learn more.
1. Close-Grip Bench Press
This exercise will do more than work out your triceps. It can also help you work on your chest area and core. Grab hold of your barbell.
You want to create some space between your back and the bench, so arch a little bit. Remove the barbell from its resting spot and hold it above your chest with your elbows slightly bent at a 45-degree angle.
Bring the bar down to your chest and then push it back up. Do about 4 sets of this for 8 reps. If you begin to tire out before you finish your last set, it’s okay to reduce the weight a bit.
2. Cable Pressdown
This will sound contradictory, but if you want to focus on how to get stronger, you’ll need to lay off the weight for this bodybuilding exercise. Your form is more important here than finding out how much you can lift.
Stand so that you’re facing the cable and grip it with both hands. Pull down on the rope. Keep going until your arms are flat at your side.
Do three sets with about 15 reps for the best effect. We recommend taking a 30-second break between each set. You won’t be lifting too much weight, but the repetitive motion can still wear on you.
3. Lying Triceps Extension
This is one of the tricep exercises that are better for those with some experience. It can be a little dangerous otherwise. For a little background information, this workout is also known as the skull crusher.
After you’ve mastered the other exercises on this list, you can come back to this one. Grab the barbell and hold it over your chest. Extend your arms so that they’re straight up in the air.
This is the dangerous part. Lower the bar so it’s right above your forehead before bringing it back up to your starting position. Your arms should stay perpendicular to the floor as you do this.
Do three sets with 12 reps in each set. Make sure to rest for 60 seconds between each set. The last thing you want to do is overdo it.
4. Diamond Push-Ups
Diamond push-ups are a little different than your standard push-up in that it’s harder to accomplish. Even so, it’s a pretty simple exercise for beginners.
Assume the same position that you would if you were doing a regular old push-up. Bring your hands together so that your fingers for a diamond (hence the name of the exercise).
With your back straight, lower yourself to the floor, so your chest touches the diamond you created. Bring yourself back up and do it again.
You’ll need to do three sets of this with 20 reps in each set to get the best effects.
5. Overhead Seated Dumbbell Extensions
Like the diamond push-ups, this exercise is pretty easy to accomplish, and you don’t need a lot of equipment. You can do it at home or in the gym.
Sit down on a chair and brace your back against the wall for support. Grip your dumbbell in both hands and bring it behind your head.
Raise the dumbbell until your arms are extended all the way. Hold the position for a few seconds before bringing the dumbbell back behind your head. Be careful not to let your elbows poke out too much while you do this.
Do 12 reps for four sets. If you begin feeling tired, don’t forget that it’s okay to take a 30-second break between each of your sets.
6. Parallel Bar Dips
If you want to know how to get huge arms, this is the way to do it. The thing is, you’re going to need a little more experience under your belt to be able to pull it off. This is because it involves using your entire body weight.
Walk between the bars and brace your arms on them. Bend your knees so that they’re off the floor and cross those ankles. Lower your body down until your shoulders are in alignment with your elbows.
Bring yourself back up and mix and repeat until you’ve done two sets of 8 reps.
7. One-Arm Overhead Extension
This is another exercise that’s easy enough for even the most inexperienced bodybuilder to accomplish. Sit upright and pick up a dumbbell in one hand.
Move it so it’s behind your head. Slowly extend your arm upward. Do ten or so reps of this with one arm before you switch to the other one.
8. Regular Push-Up
If you can’t accomplish the diamond push-up, doing a regular one is fine too. It will work out your core and chest area as well as your triceps.
Make sure that your hands are perfectly in line with your shoulders. Lower yourself to the ground. As you do this, keep your back in a straight line. Push yourself back up, and you’re done.
Do three sets of 20 for the best results. If you find that none of the exercises we named work for you, SARMS may speed things along. You can go here to read more now about what it can do for you.
Tricep Workouts for Every Bodybuilder
Are you trying to figure out how to get huge arms? You’ll have to work out all the muscles in that area, including your triceps. Incorporate some of these amazing tricep workouts into your routine today and start seeing results.
If you’re looking for more ways to stay fit, we’ve got you covered. Check out our blog daily for all the latest tips and tricks.