Building Bigger Triceps for a Balanced Physique
Having a strong, muscular upper body is a common goal for many men and women at the gym. But while most fitness enthusiasts focus on building bigger and more defined biceps, the triceps in the back of your arms play an equally key role. Even more so because your triceps are actually bigger than your biceps muscles. So emphasizing triceps exercises helps create symmetry and balance in your overall silhouette and physique.
Why Do So Many People Have Bigger Triceps?
The triceps muscle group makes up almost two-thirds of your upper arm mass compared to the biceps. That's because there are three tricep heads - the long, lateral and medial heads - providing more coverage at the back of your arms.
Genes also determine the visual prominence or peak of your triceps. Some people have a genetic disposition for longer, more sweeping triceps bells. Known as having a "horseshoe triceps", this visually eye-catching shape instantly draws attention.
Beauty of Symmetrical Tricep and Bicep Size
Bodybuilders traditionally aspire for perfectly balanced biceps and triceps development. But even for everyday fitness, having triceps that are proportionally bigger than your biceps helps create a symmetrical, aesthetically pleasing upper body.
Plus functionally, your stronger and more powerful triceps assist your biceps with pulling and pushing motions used in almost all major lifts and exercises.
6 Best Exercises for Bigger, Stronger Triceps
Now that you know the importance of building bigger triceps, let's overview some of the top tricep-focused exercises to add mass and strength.
1. Close Grip Bench Press
This powerful compound lift isolates your triceps while also engaging your pectorals and shoulders. For maximizing triceps development, use a narrower grip and focus on proper form and elbow position.
2. Overhead Triceps Extensions
Seated or standing varieties both work. Extend arms overhead, keeping elbows tucked in, to fully lengthen and contract your triceps using dumbbells or cable resistance. Reduce weight if swinging occurs.
3. Triceps Pushdowns
Using a cable machine, tricep pushdowns allow you to isolate each tricep head with angles like the rope attachment. Squeeze triceps at the bottom of the motion.
4. Dips
Dips performed between parallel bars effectively blast all three triceps heads at once. Bend elbows at 90 degrees and focus on proper form to avoid strain.
5. Skull Crushers
Lying tricep extensions or skull crushers isolate the long head for maximum peak. But beware strain on elbows. Reduce weight or range of motion if uncomfortable.
6. Diamond Push Ups
Challenging for many, the close push up position heavily targets triceps. Make this bodyweight exercise easier by doing push ups on your knees if needed.
Tricep Training Tips for Better Results
Alongside heavy and progressive triceps exercises, implement these best practice workout tips for bigger, stronger triceps:
Prioritize Proper Form & Control
Poor form, excessive weight and improper elbow positioning strain triceps and impede gains. Master the movement pattern first before upping resistance.
Focus On Mind-Muscle Connection
Using good form, squeeze and isolate your triceps through every rep. Visualize the muscle working to maximize time under tension.
Full Range of Motion
Emphasize the deep stretch and full contraction. Partial reps won't build bigger triceps. Prioritize activation and time under tension over heavy weights.
Progressive Overload Over Time
Gradually increase resistance levels to continually challenge those triceps. This stimulates further triceps growth beyond a plateau.
Be patient and persistent with your triceps regimen. Results can take time but eventually, your triceps will respond and start outpacing your biceps for that coveted "horseshoe" look.
FAQs
Why are my triceps bigger than my biceps?
Genetically, the triceps muscle group makes up almost 2/3rds of your upper arm mass. So it's common for triceps to be more prominent, especially with training.
How many times per week should I train triceps?
For maximum growth, aim for 2-3 focused tricep sessions weekly. Be sure to allow at least 48 hours between strength sessions for recovery.
What's the best rep range for triceps hypertrophy?
For muscle growth, high volume with moderate weight is ideal. Shoot for 3-4 sets of 10-15 reps on triceps exercises, focusing on form and contraction.
Should I train triceps and chest together?
Yes, pairing triceps with chest is smart since they assist several compound chest presses. Just be sure to sequence triceps after your heavy chest lifts.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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