The 5 Most Effective Triceps Growing Exercises

Feel the difference in your workout with the 5 Most Effective Triceps Growing Exercises.. Triceps is one of the most important parts of the arms. Many bodybuilders know the three heads of the triceps are comprised two-thirds of the upper arm. That’s why bodybuilders mainly focus on the best triceps workout to increase the size of their arms. Triceps muscles are more difficult to develop than other arm muscles, biceps muscles. Because we use very little triceps muscles in daily life. While working the triceps muscles, we need to pay attention to isolation and compound movements separately.

The 5 Most Effective Triceps Exercises

If you want a big triceps, then this article is for you. So, that you can stop your internet surf and find the effective triceps workout for size and start working according to it. Read these entire 5 triceps workout and execute all the 5 exercises into your workout routine. I guarantee you’ll be going to spot good results within 4-5 weeks. Also with good exercise, a good quality diet is a must. Diet is the key to a great physique. If your diet is not that supportive, you won’t be going to get the desired body you want.

So, here comes the top 5 effective triceps workout for size…

One Arm Reverse Pushdown

When it comes to increasing the size of your triceps, this triceps exercise works best. The triceps muscle or the triceps brachii are made up of three heads and are responsible for extending your arms fully at the elbow joint.

You will feel your triceps burning, but don’t panic.

The 5 Most Effective Triceps Growing Exercises

How to One Arm Reverse Pushdown?

Grip the weight with your palm facing up.
Position the upper arm perpendicular to the ground and the forearm parallel to the floor.
This is your starting position.
Inhale and then exhale, focusing on your triceps (back arm) muscles, lowering your forearm from parallel to the ground until it is perpendicular to the ground.
When you lower it to the last point, lift your arm up at a lower speed than your landing speed, without waiting, breathing.


Rope Push Down

Triceps Workout

Rope pushdown is another best and effective triceps exercise to increase the size of your arm. This triceps workout works on the three heads of the triceps muscle and allows them to grow in size.

Many bodybuilders and athletes love this exercise because of the two reasons:

It hits all the three section of the triceps i.e. long head, medial head, and read head.
It also works on shoulders, abdominal muscle, and upper back.

The 5 Most Effective Triceps Growing Exercises

How to do Rope push down?

Attach a rope attachment to a high cable pulley and grab with both the palm facing each other.
Stand straight and bend your arm until your forearm and upper arm are at 90o degree.
Hold the movement for a second than bring the rope slowly to the starting position.
Repeat the process.
Recommended (4 sets: 12-15 process)

Parallel Bar Dips

Triceps Workout

Parallel bar dip is the most of the most effective triceps workout for isolating your triceps. This triceps exercise is a bodyweight exercise. It puts an immense pressure on your triceps muscle. Parallel bar dips also put great emphasis on your rear shoulder. This exercise is one of the amazing to increase the size of your triceps.

The 5 Most Effective Triceps Growing Exercises

How to do parallel bar dips?

Stand between parallel bars. Hold the bar with the arms and take a small jump to get into the starting position.
Start with flexing your elbow, lowering your body until your arm forms a 90o degree angle. Don’t swing while performing this movement.
Reverse the motion by extending the elbow. Push yourself back up into the starting position.
Repeat the process.
Recommended (3 sets: 10-12reps)


Dumbbell Kickback

Triceps Workout

This triceps exercise is one of the best triceps workouts for size. Dumbbell kickback is easy to perform also it is very effective in increasing the size of triceps.

Every pros bodybuilder defiantly includes this exercise in their routine. This triceps exercise works on the three major muscle heads.

If you are new to this exercise, then try to maintain a correct form. You can only get benefits from this exercise if you’ll be maintaining a correct posture and form.

The 5 Most Effective Triceps Growing Exercises

How to do Dumbbell Kickback?

Grab a dumbbell in one hand and make a bent over position. Make your other arm resting on your thigh or you can also rest it on a flat bench.
Make sure your head should be up and close to your torso and parallel to the floor.
Now extend your elbow until it is straight.
After a brief pause bring the dumbbells back to the starting position.
Repeat the process.
Recommended (3 sets: 10-12 reps)

Dumbbell tricep extension

Triceps Workout

This triceps workout is something really insane. Dumbbell tricep extension is a single joint triceps exercise that targets the muscle on the back of your arm. This exercise is another variation of skull crusher and is very effective triceps workout to increase size.

It is an isolated move which covers the back muscle on your arms includes the shoulder. You can perform this exercise either in sitting or in standing position. But professionals believe that performing this movement in a sitting position is good for triceps and protect your arm from getting injuries.

The 5 Most Effective Triceps Growing Exercises

How to do Dumbbell tricep extension?

Hold a dumbbell with both hands. Lift it over your head until both arms are fully extended. (Feet should be at your shoulders width)
The resistance should be resting in the palms of your hands with your thumbs around it. This will be your starting position.
Keep your upper arms low to your head with elbows in and perpendicular to the floor. Lower the dumbbells in a semicircular motion behind your head.
Hold for a second and bring the dumbbell up by extending upon arms.
Repeat the process.
(Recommended 3 sets: 10-12 reps)


Hope you like this article, if you follow all the above triceps workout in your workout routine. You’ll notice a great size increase in your triceps size. If to like this article then don’t forget it to share. Lastly, give your feedback in the comments below.

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