Exercices for a big tricpes

1. Cable Overhead Triceps Extension

The cable overhead triceps extension is similar to the dumbbell overhead triceps extension, but because you use a cable, there’s tension on your muscles throughout the entire exercise, which trains the tris in a slightly different way.

Set the pulley on a cable machine to the lowest setting and attach the rope handle.

Grab one end of the rope handle in each hand and turn you back to the machine while pushing the handles up over your head at the same time.

Adapt a staggered stance and lean slightly forward.

Bend your elbows until your forearms are almost parallel with the floor, then straighten your arms to return to the starting position.

Sets: 3

Reps: 8 to 10

Rest: 2 to 3 min

2. Skullcrusher (Lying Triceps Extension)

The skullcrusher is a great exercise for training the slightly smaller medial and lateral heads of the triceps, ensuring you have defined, proportional upper arms.

While lying on a flat bench, hold an EZ Bar above your chest with a shoulder-width grip.

Bring the bar down to your forehead by bending at the elbow, then reverse the movement to return to the starting position.

(Tip: If you want to increase the range of motion of this exercise, lower the bar behind your head until it’s almost touching the bench.)

Sets: 3

Reps: 8 to 10

Rest: 2 to 3 min

3. Cable Triceps Pushdown

The cable triceps pushdown is particularly good for emphasizing the long head of the triceps. The long head is also the largest of the three sections of the triceps, and so training this portion of your triceps will have the biggest impact on your upper arm size.

Set the pulley on a cable machine to slightly above head height, and attach the rope handle.

Stand upright or lean slightly forward (you can adopt a staggered stance if it helps you balance), grab one end of the rope in each hand, and push the rope downward by straightening your elbows.

Once your arms are straight and at your sides, reverse the motion to return to the starting position.

Sets: 3

Reps: 8 to 10

Rest: 2 to 3 min

4. Cable Triceps Kickback

Like the cable triceps pushdown, the cable triceps kickback emphasizes the long head of the triceps, which is useful for adding overall mass to your upper arms.

Set the pulley on a cable machine to the lowest setting and attach a single handle.

While still facing the pulley, grab the handle in one hand and take a large step back so that there is tension in the cable.

Bend at the hips so your upper body is almost parallel to the ground and tuck your elbow into your side. Slightly bend your knees and stagger your stance if it feels more comfortable.

Push the handle straight behind you by straightening your arm, then reverse the movement to return to the starting position.

Sets: 3

Reps: 8 to 10

Rest: 2 to 3 min

5. Diamond Push-up

If you want to know how to get bigger triceps at home, you need to know about the diamond push-up. Research shows that doing push-ups with your hands close together shifts the emphasis onto your triceps, which helps to build the entire tricep muscle group.

Get on all fours with your hands together under your chest.

Form a diamond with your index fingers and thumbs, then extend your legs behind you, so that your body weight is supported on your hands and toes, and your body forms a straight line from your head to your feet (don’t lift up your butt or let your hips sag).

Keeping your back straight, lower your chest to your hands, and then push your body up and return to the starting position.

Sets: 3

Reps: 10 to 20

Rest: 2 to 3 min