How To Get Bigger Triceps.

Every man who works out wants to gain size on their arms. But some people aren't aware that to really increase the size of your arms you need to work on your triceps.

While the bicep is a very important muscle for size and functionality, it isn't actually very big, in comparison to the tricep. This means you can work biceps all you like but if you want to gain a noticeable significant size to your arms triceps should be focused on as much as or even more than biceps. 

As you can see from this drawing the bicep is far small in comparison to the tricep.

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The first thing I will say is everyones bodies are different and require different quantities of work to change and gain size.

The said my first tip would be to be making sure you are achieving around 15 reps, or until you start to feel sore/strained/tired, per set. This will get the maximum quantity of blood into your muscles causing a higher quantity of muscle repair. 

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-Exercises-

1&2. Single and double handed tricep extension. 

These exercises are good because it is a very easy position to slow your reps down making them much more effective.

3. Bent over Extension.

This exercise forces you to pull upwards which is much more difficult at this angle which is great for building size.

4. Dips.

This is my favourite exercise by far. Dips are great not only for getting the full range of motion on your triceps but also, because it is a body weight exercise you will be gaining 'Functional muscle'.

'Functional Muscle' is muscle that is typically gained through body weight exercises, this means that you will be able to support you own weight and it is functional in general everyday life. I like to use the example that if I fell off a cliff because I have functional muscle I would be bale to support my own weight and pull myself back up.

5. Diamond pushups. (Or close hand pushups)

Pushups in any sense are always good because of gaining functional muscle which is great at getting defined 'ripped' muscles. Diamond pushups closely concentrate on the triceps, isolating them and pumping blood through them. This is my favourite kind of pushup because of the insane pump you get afterward.

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My final tip on gaining any kind of muscle, would be that training your legs every work out even if its just a little bit helps to increase the muscles you have also trained because the leg muscle is so big.

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-Have a great workout-

-Louis-