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Forget Biceps: The ONLY 3 Tricep Workouts for Serious Arm Size (Triceps are 2/3 of Your Arm)

The 3 Essential Tricep Workouts for Serious Arm Growth:

Most people focus on biceps for bigger arms, but here’s the secret only pros know - your triceps are the real muscle to grow your arms. Only Triceps cover two-third of your arms, significantly more than the biceps.

So, to maximize your arms growth, you need to focus more on triceps. I have added top three workouts for triceps which hit all three heads of the triceps muscle (the long, lateral, and medial head). Try these workouts until failure or minimum of 20reps for each set with good mind muscle connection, and you will see the difference.

Please do comment down your insights and do check my Instagram profile:

https://www.instagram.com/reel/DPnFD7_D-Cz/?igsh=MXFlN2ZsYTBsdXg5OA==

1. Tricep Pushdown with Rope (Targets Lateral Head)

The Tricep pushdown is a great exercise for focusing lateral head, it can be done with a flat rod too. But using a rope attachment allows maximum muscle contraction. This exercise is a fantastic one for isolating the lateral head, which gives the horseshoe-shaped muscle visible on the outside of your arm.

How its done: Attach a rope to a high pulley. Stand upright, keeping your elbows tucked tightly. Push the rope down, forcefully separating both ends of the rope at the bottom of the movement in opposite direction, to get a full squeeze in your triceps. Slowly release /control the rope back up to the starting position without letting your elbows flare out from your sides.




Please watch the video below for reference:

https://youtube.com/shorts/mr5Jgz67SX8?si=OlcGbP0agySzytW4


2. Overhead Tricep Extension (Targets Long Head)

When you move your arms overhead, in a standing position, you put the long head of the tricep in a fully stretched position, which is very critical for muscle growth. This Exercise majorly targets the long head of the tricep, which originates at your shoulder blade and is the biggest contributor for your overall arm size.

How its done: One a cable machine, attach a flat rod, hold the weight overhead with your arms fully extended. Lower the weight slowly behind your head, bending at the elbow. Keep your elbows pointing forward and tucked in—don't let them drift/flare away to the sides. Extend your arms back up powerfully, by pulling the cable and squeezing your triceps at the top.


Please watch the video below for reference:

https://youtube.com/shorts/NTk0Igxqcsk?si=BcJlQ3L7dGuzznCU


3. Dumbbell Kickback for Tricep (Targets Medial Head and Peak Contraction)

Often criticized for allowing light weights, the dumbbell kickback is one of the best isolation exercise for achieving peak contraction and specifically engaging the medial head of the triceps, which completes the Horseshoe shape tricep.

How its done: Place one knee and one hand on a bench / on a dumbbell rack. Hold a dumbbell in opposite hand with your arm parallel to the floor and your elbow bent at a 90 degree angle. Without dropping your elbow, fully extend your forearm backward until your arm is straight, squeezing your tricep hard at the top of the movement. Slowly return to the starting position. Focus on form over heavy weight!
Make sure to pause the dumbbell at the top, for a second, when you squeeze the tricep.


Please watch the video below for reference:

https://youtube.com/shorts/SLDF8kqH0MY?si=4a62-MqCdumgVkem



Conclusion: The Real Secret to Sleeve-Busting Arms

By incorporating these exercises: Tricep Pushdown (lateral head), Overhead Extension (long head), and Dumbbell Kickback (medial head), you ensure that all three heads of the Triceps Brachii are equally stimulated.

Remember, the triceps are the key to a larger overall arm size. In fact, research indicates that the triceps muscle group contributes about 60-70% of the arm's muscle volume, making them far more important for arm size than the biceps alone. 

Start prioritizing these three movements, and watch your arms transform!

https://www.boxrox.com/biceps-vs-triceps-which-muscle-group-should-you-focus-on-for-bigger-arms-p82553244/


Need to see these exercises in action with perfect form?
Check out my latest Reel below for a quick demo and more tips!

Instagram: The ONLY 3 Tricep workouts you need to do

Keep Pushing !

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