Best Muscle-Building Triceps Exercises - Build Bigger Triceps Fast

Many lifters want to have big arms, that is well known. The big mistake that they make is that they are focusing more on building big biceps which is wrong if you want to get bigger arms. Want to have bigger arms? Then, focus on building a big triceps.

You won't build bigger triceps if you lose your time by making poor exercises choice. Isolation and cable exercises will not make your triceps to grow. To build any muscle you have to do more free weight movements.

Best Exercises to Build Muscle Mass Fast

It is not only the choice of exercises that you make, you also need to follow a muscle-building diet plan. Without consuming enough calories and macronutrients your muscles won't grow. 

20 Foods You Should Eat to Gain Muscle Mass

You don't need to do three or more triceps workouts for a week, doing that will only overtrain your triceps. One heavy triceps workout per one week will build your triceps. Triceps is already involved in all pushing movements, you need only one workout per week to directly train your triceps. 

1. Close-Grip Bench Press

This is the best mass-building triceps exercise. That is because compound (multijoint) exercises are the best for muscle growth. This exercise will target all three heads of your triceps.

2. Skull Crusher

This exercise is also known as lying triceps extension. Skull Crusher exercise mostly work long and medial triceps head and it is very good for building bigger triceps. 

3. Weighted Dips

Performing weighted dips on the parallel bar is better than weighted bench dips for building bigger triceps. But both exercises are great. When performing parallel-bar dips be sure not to lean forward, so you won't activate chest more than triceps, and keep elbows tight to sides.

4. Dumbbell Overhead Triceps Press

When performing overhead triceps presses, standing or seated, with dumbbell or barbell, it works the long head of your triceps. This exercise allows you to safely press heavy weight and make your triceps grow.

5. One-Arm Dumbell Triceps Extension

You can perform this exercise from seating or standing position. It is a great isolation exercise to finish your triceps workout. 

5 Best Exercises for Big Arms

5 Best Exercises for Big Arms

Exercises that are best for muscle gains in Triceps and Biceps

There is no any guy in the gym that does not want to have big arms, that is for sure. Arms muscles, Triceps and Biceps, are something that most guys in the world want to have. They are great to be showed under T-Shirt or if you wear Vest on summer and many girls would like that and guys will notice your big arms too.

But, many guys making a mistake training arms in every workout day, that is not good if you want to make your Triceps and Biceps very big. You must know that even on your Back Workout Days you are training your Biceps by doing Pull Ups, Pull Downs, Bent-Over Rows (Try underhand grip for better biceps gain) and you are training your Triceps on Chest Days by doing Bench Press, Dips and other Chest exercises. You can even build great Triceps and Biceps with only Chest and Back Workout Days without any isolation exercises for arms. Some guys swear that their arms grown by doing a lot of pull-ups and bench presses.

But, if you want to know which exercises will isolate your arms muscles and make them very big and strong take a look at this list:

1.     Bicep Curl with Barbell

2.     Chin Up

3.     Dips

4.     Lying Triceps Press

5.     Close-Grip Bench Press

You can do these exercises on your Arms Training Day if you want to build bigger and stronger arms and you can add 1-2 machine exercises for Biceps or Triceps and that will be enough for your arms to grow. Try these exercises and comment after one month. It is good to do moderate rep range (8-12) for muscle hypertrophy to grow your arms bigger.