8 Best Triceps Exercises for Bigger, Stronger Arms

Want big arms, huh?

Well, focusing on effective triceps exercises and growing your tricep muscles is a very good idea if that’s your goal.

Most people spend countless gym sessions doing bicep curls, and that’s cool, but focusing only on your biceps will not get you big arms. 

See, the problem is that your biceps are the smaller part of your upper arm. Your triceps, on the other hand, makes up a much larger part of your arm. 

That’s why building big triceps is one of the secrets to building big arms, and that’s why in this article we’re going to talk about the best tricep exercises to build mass. 

Let’s look at some highly developed triceps:

Best Tricep Exercises - Arnold Schwarzenegger

Now, that might seem a bit unrealistic to achieve. 

Let’s look at something more achievable:

Best Tricep Exercises - Lose Fat Build Muscle

That’s me. 

See how my triceps give my arm most of its volume?

This wasn’t always the case for me. I didn’t get my triceps up to this point until I started implementing the strategy I’m going to talk about in this article. 

But let me be clear about something:

If you’re looking for a quick hack or weird trick to grow your triceps, this article isn’t going to give you that.  All the hacks and tricks are just a waste of time and money, in this post you’ll find tried and tested science based techniques that require commitment on your part. 

Getting epic bulging triceps takes hard work, discipline and patience, and that’s what I expect from you. 

Now that that’s out of the way, let’s move on 

So let’s start by looking at the anatomy of the triceps.

Anatomy of the Triceps

Before talking about the best tricep exercises to build mass, let’s see what the tricep looks like anatomically. 

The triceps, or triceps bracchi, is a muscle that’s located in the back of you arm and it’s formed by three heads:

  • Long head 
  • Medial head
  • Lateral head

What’s a muscle head? It’s a point where a muscle is attached to the skeleton via a tendon. The triceps is attached to your upper arm and shoulder joint in three different spots – which is why it is called “tri-ceps.” 

The triceps main role is elbow and shoulder extension, but it also aids in most pushing movements, and pushing objects away from your body. 

Here’s how the three heads look:

Best-Tricep-Exercises-Triceps-Anatomy-I

Here’s a different angle:

Best-Tricep-Exercises-Triceps-Anatomy-II.

As you can see, the long head of the tricep is the largest of the three, so if you want big arms, you want to make sure to add mass to all of the heads of the triceps: the long, lateral, and medial heads.

Now, let’s talk about some principles you should follow if you want to maximize your triceps growth while adding some inches to your arms. 

The Science Behind The Best Triceps Training

I’m sure you’ve heard all of the bros at your gym talking about how to grow your triceps. 

There are many theories. Some people say you need a high rep approach, some say low rep.  Some say you need to train them once per week, others say you need to train several times per week, and others say that bench and overhead presses are enough to grow your triceps. 

So, what are the best triceps exercises?

Well, don’t worry, we’re about to dive into exactly what you need to be doing to maximize your triceps growth and reach your full potential. 

1- You Need Direct Triceps Training

Best Tricep Exercises - Lose Fat Build Muscle

Many claim that as long as you’re doing a good amount of compound exercises—bench press, overhead press, barbell rows—you don’t really need direct arm training. 

Well, I’ve personally managed to add a good amount of size to my arms and I’ve helped many people do the same, and I can tell you that’s not the case. 

If you want big arms, you need to directly train them. 

Of course, all the pushing and pulling from compound exercises helps with your arm development, but it’s not enough to reach your full triceps and arm growth potential. 

That’s why the programs we’ll be going through you below include a combination of both compound exercises and isolation exercises giving you the best triceps exercises around. 

2- You Want Big Triceps? Then Focus On Getting Stronger On The Compound Lifts

I used to think that heavy lifting was mainly for building strength, not adding mass to your arms. 

I even thought that in order to get big arms, the focus should be on getting a pump, and not on getting stronger. 

Turns out, I was kinda wrong. 

Pump or metabolite training does have a time and place for triceps development, but your main focus should be on getting stronger. 

And one of the biggest lessons I’ve learned over the past 5 years as a lifter and coach is that if you want to maximize your muscle growth potential as a natural lifter, your number one priority should be to increase your overall total body strength. 

As long as you make that your central focus, you’ll have no issues adding size to your triceps, or to any other body part. 

As a beginner, you can gain a fair amount of muscle without gaining much strength. This phase is known as newbie gains, but once you move on from beginner to intermediate, your size will be highly correlated to your strength. 

Studies show that muscle growth will stall out if you don’t focus on getting stronger. 

The bottom line? Once you’re out of the newbie gains phase, your main focus has to be on getting stronger across different rep ranges if you want to build bigger triceps and bigger muscles, that is.

I can almost hear you thinking “But how do I do that?”

Simple, by using a combination of compound lifts and isolation work. 

And this is not a special rule that applies only to the triceps. It applies to every muscle group in your body. 

Big arms = Strong arms. 

Specifically for the triceps, that means lots of vertical and horizontal pushing and isolation work. 

Not just any kind of lifting, though. Remember, your goal is getting stronger while making your arms grow, and the sweet spot for this is to work in the 8-20 rep range. 

That means most of your training will fall in the 60%-80% of your one-rep max. 

And each set will be taken 1-4 reps shy from failure, or you’ll leave 1-4 reps in reserve (more on this later).

“But wait, that Instagram dude does thousands of triceps exercises and he’s shredded and huge. What’s the truth?”

Well, most IG influencers have been training for over 10 years, and many are on steroids.

My guess is that neither of those situations is your case, otherwise, you wouldn’t be reading this. 

Besides, once you get into drug usage, the game completely changes. 

By taking enough of the right steroids you can do almost any exercise in the gym, and your muscles will grow. 

In this study, researchers gave a group of men 600 mg of testosterone per week and a placebo to another group of men for 10 weeks. The men receiving testosterone injections did not perform any type of exercises, and the men receiving the placebo performed weight training 3 times per week.

The men receiving testosterone + no exercise gained 60% more muscle than the men that received a placebo + weight training. 

So, yeah, you cannot compare yourself with someone who’s juicing. 

Don’t freak out, though. You don’t need steroids to grow bigger and stronger arms. 

All you need is proper nutrition, proper training, and patience.

And if you’re wondering what kind of results you can achieve naturally, this is me after 3 years of consistent bodybuilding training: 

Upper chest after incline bench press

3- Hit Your Triceps From Different Angles To Maximize Growth

To maximize growth, you need to train your triceps from three different angles, as each angle will stimulate growth in slightly different parts of the muscle. 

The three main angles in which you’ll be training your triceps will be horizontal direction (skull crushers), vertical direction (cable overhead triceps extensions), and vertical downward direction (cable triceps pushdowns). 

Ideally, you want to include both movements in every cycle of training (taken care of in the training program provided below). 

4 – You Need Progressive Overload To Grow Your Triceps

One of the most important aspects of triceps training—and any other muscle—is working with the correct weekly volume. 

When it comes to triceps training, they will grow by:

  • Performing 12-18 sets of direct work per week 
  • Dividing those sets into 2-4 sessions per week 
  • Doing 8-20 reps per set 
  • Staying 4-1 reps shy from failure 
  • Slowly increasing volume over time 

The triceps aren’t a small muscle; they’re much bigger than your biceps. And they end up receiving a great deal of stress, which makes them accumulate more fatigue (the bigger the muscle group, the more fatigue it accumulates). 

This is why they can be overloaded efficiently between 2-4 times per week. Try and hit them more than that and you’ll risk overtraining them. 

Besides the direct triceps work you’ll perform, your triceps will also be worked during your pushing and pressing sessions. 

If you’re doing 15 sets of direct chest pressing per week, those sets will also stimulate your triceps. 

But don’t you worry too much about this. The training program provided below takes into account all of these variables so that you don’t really have to think much, just execute.

5- A Word About Good Technique And Range Of Motion

Before we move on, I need to say this:

You can have a world-class triceps training program specifically designed for you, with all the top triceps exercises, but if your technique sucks, you will not make any progress, and your arms will be less than impressive. 

And your chances of getting hurt will also increase—and trust me, the last thing you want is to get hurt. 

The bottom line? You need to master the technique of all the exercises you perform. That means you need to be making an effort to do everything as close to perfect as you can. 

No using momentum, no bouncing around, no using spotters, no weird irregular movements. 

When it comes to the exercises presented in this article, good technique means slow and controlled movements with near-perfect form. 

When you use great technique, your ego will take a hit because you’ll have to drop some weight off the bar, but your gains will skyrocket. 

It’s funny how I see gym dudes half my size using double my weight with shitty technique—their gains are completely stalled out. 

So take your time and study the videos in the exercise section, and make sure you use perfect technique ALL the time. NO EXCEPTIONS.

The 8 Best Triceps Exercises

Guess what? 

You don’t need a gazillion different exercises to build big and strong arms. 

In fact, out of all the exercises for the triceps you could do, only a small handful are actually efficient and effective at adding size.

What’s more, this is true for both men and women. 

Yes, there are big physiological differences between males and females, but the mechanisms that command muscle growth are pretty much the same for both genders, and that means that the same exercises work well for both genders. 

Without further ado, let’s look at the best triceps exercises for bigger and stronger arms.

1. Horizontal Close-Grip Bench Press

This is by far my favorite triceps movements and is widely considered one of the best triceps exercises.

If I had to pick only one triceps exercise to do for the rest of my life, this would be it. 

Besides working your triceps, it also works your shoulder and chest. 

The reason it’s so effective is because it’s one of the exercises that allows you to carry the most load. 

In this study, scientists compared twelve elite benchers muscle activations across different bench press variations. For the horizontal close-grip bench press, triceps activation was significantly higher than with its incline variation (~ 60% higher).

And in this study, researchers used six men and compared muscle activation with different bench press variations and found that the close-grip variation of the bench press triceps activation was around 25% higher than when using a wide-grip variation. 

Here’s a video of how to do it:

And here’s a checklist:

  1. Lie on the bench with the bar at eye level. Arch your upper back and squeeze your shoulder blades together.
  2. Grab the bar with a full grip (thumbs around it) and with close-grip width.
  3. Unrack the bar.
  4. Lower the bar to your mid-chest.
  5. Press the bar back up until your arms are straight.

2. Dip

The dip is a great upper body developer, in general. 

The narrower the grip, the more emphasis you’ll place on the triceps as opposed to the chest and shoulders. 

The dip is simple to overload; you can just use a belt or hold a dumbbell in between your legs. 

When you can perform at least 10 dips with perfect form, then you can start adding weight— start with 5-pound increments. 

Here’s a video that shows the dip:

And here’s a checklist:

  1. Grab the parallel bars and suspend yourself, with straight arms. 
  2. Lower your body by bending at the elbows while you lean forward. 
  3. Descend until your shoulders are below your elbows. 
  4. Push down against the parallel bars and straighten your body. 
  5. Lock your elbows at the top.
  6. Repeat for as many reps as prescribed. 

If you’re unable to perform bodyweight dips, you can also perform assisted dips: 

3. Barbell Skull Crushers

The skull crusher has become a staple in bodybuilding for decades because of its simplicity and effectiveness.

The skull crushers is included in almost every strength-training routine because of the impact it can have on triceps hypertrophy, strength, and its transferability to the bench press.

Here’s a video that shows how to do it:

And here’s a form checklist for the skull crusher:

  1. Using a medium to close grip, lift the barbell and hold it with your elbows in as you lie on the bench. 
  2. Your arms should be perpendicular to the ground at the starting position.
  3. Keeping the upper arms stationary, lower the bar towards your forehead by flexing at the elbows. 
  4. Pause right before the bar touches your forehead and extend the elbows. 
  5. Repeat
  6. Don’t let your elbows flare out; this takes away some of the emphasis on your triceps. 

You can also perform skull crushers with EZ bars, dumbbells, and cables. 

4. Dumbbell Overhead Triceps Extension

I love this exercise, and if your gym doesn’t have much fancy equipment, it’s one of the most effective triceps exercises requiring only basic equipment. 

It lets you target the long head of the tricep, and you use heavier weights, safely. 

Here’s a video that shows how to do it:

And here’s a checklist: 

  1. Sit on a bench. 
  2. Hold a dumbbell with both hands, and bend the elbows behind your head so that the weight is behind your neck.
  3. Straighten your arms and lift the dumbbell over your head. 
  4. Bend the arms slowly. 
  5. Repeat for as many reps as prescribed. 

4. Cable Triceps Overhead Extension

This exercise is very similar to the dumbbell overhead tricep extension, but the main difference is that you’ll use a cable machine instead of dumbbells.

The cool thing about this variation is that the cables place constant tension on your triceps throughout the whole range of motion. 

Some people also find working with cables more comfortable. 

For this exercise, you can use a variety of attachments: rope, straight bar, EZ bar, v-bar, etc. 

Just make sure you ALWAYS use full range of motion.

Here’s a video that shows you how to do it:

Here’s the checklist:

  1. Attach the rope to the bottom of the cable machine. 
  2. Grab the rope with both hands and turn around. Your back should be facing the pulley. 
  3. At this point, your hands will be at around neck-level height. 
  4. Keeping your elbows close to your head, extend your arms until your hands are directly above your head. 
  5. Slowly lower the rope back until your hands are at the neck level one more time. 
  6. Repeat as many times as prescribed. 

6. Cable Triceps Pushdown

One of the most common triceps exercises people do. 

The main reason I really like this exercise is that it is very comfortable and very easy to progress on. 

I usually include it at the end of my workouts once I’ve done my fair share of heavy compound work.

Personally, I like the straight-bar attachment, but you can do it with a rope or a v-bar. 

Here’s a video that shows how to do it:

And here’s a checklist:

  1. Attach a straight bar or v-bar to a high cable machine and grab it with an overhand grip, palms facing down, at around shoulder width. 
  2. With a slight incline on your torso and while holding your upper arms next to your body, push down on the bar using nothing but your triceps until your arms are fully extended. 
  3. Then bring your forearm up until your arms are completely flexed. 
  4. Repeat for the prescribed reps. 

7. Close-Grip Pushup

A lot of people think that pushups are just a chest exercise, but that’s just wrong. 

Remember, every pushing movement uses the triceps to some extent, and if you bring your hands closer together, you’ll be using more of the triceps, similarly to the close-grip bench press. 

The close-grip pushup is one of the best triceps exercises for beginners, and is a great warmup for your triceps.

The only “bad” thing about pushups is that they’re really difficult to load once you become proficient at them. 

So if you can easily do 20 narrow-grip pushups, then it might be a good idea to focus on exercises that you can overload.

Here’s a video that shows the close-grip pushup:

And here’s a checklist:

  1. Lay face down on the ground and place the palm of your hands next to your lower pec. 
  2. Lift your stomach off the ground, tighten your abs and your glutes. 
  3. Maintaining a neutral spine, push away from the ground until your arms are fully extended. 
  4. Your torso should be like a brick at this point—no arching. 
  5. Flex your elbows and come back down until your chest touches the ground. 
  6. Repeat for the prescribed number of reps. 

8. Bench Press

The almighty bench press. 

A staple of strength in every gym in the world. 

I’m sure you’ve heard the infamous words: “How much ya bench, bro?”

Well, I have some good news. The bench press is an amazing upper body exercise. It builds your shoulders, pecs, and your triceps.

Yes, it does target your triceps, and that’s why it’s a really good idea to include bench presses if you want bigger and stronger arms. 

The bottom line? The bench press is one of the best upper body exercises you can do. 

Here’s a video that shows you how to do it:

And here’s a checklist:

  1. Lie on the bench with the bar at eye level. Arch your upper back and squeeze your shoulder blades together.
  2. With a medium grip and with your hands a little wider than shoulder-width, grab the bar with a full grip (fingers and thumb around the bar).
  3. Unrack the bar.
  4. Lower the bar to your mid-chest.
  5. Press the bar back up until your arms are straight.

A Good Workout Program For Bigger And Stronger Triceps

My criteria for a great triceps workout is kinda simple, and it’s two-fold: 

1- It stimulates the triceps from at least two different angles. 

If you want to get maximal triceps growth, then you need to hit your triceps from different angles. This is because different angles slightly target different parts of the muscle. 

The two angles we’ll include in our program are horizontal and vertical. 

2- It emphasizes heavy compound work and progressive overload.

As a natural lifter, your main goal should be to get stronger because the stronger you get, the bigger you’ll be. 

There are different ways to stimulate your muscles to grow, but progressive overload is the most important one. 

Get this:

Building bigger and stronger triceps—and a more muscular body, in general—should be a long-term commitment for you. 

And that’s when progressive overload comes into play. It means that your training should be getting tougher and tougher over time. 

If a year ago you benched 135×10, and now you can bench 185×10, then that means you’ve put on muscle on your triceps, chest, and shoulders. 

Building bigger and stronger triceps is just like developing a skill. It takes time, patience and hard work. 

If you want to become an economist, you’d start by learning basic economic theory, and little by little you’d start making the problems you study harder to solve. Training and progressive overload work in the same way. 

Progressive overload means that slowly, over time, your workouts should be getting harder and harder. It means that one year ago, you couldn’t perform the workouts you do today. 

The trick behind progressive overload is to make things tougher, but in very small increments. 

The 4-Week Program That Will Make Your Triceps Bust Out Of Your T-Shirt

Now that we got most of the technical stuff out of the way, it’s time to give you the workout program. 

DISCLAIMER: Perform this program at your own risk. It’s always a good idea to consult a doctor before starting any training or diet regimen. 

I need you to promise you’ll do the program as is. No adding stuff, no switching things around. If you change things around, you will not be doing the program. 

So please, stick to it and follow the instructions to the letter. 

I guarantee this program will give you epic results, and if it doesn’t, email me and I’ll jump on a free consultation call with you to figure out what happened. 

Deal?

Now, let’s break down the training program:

4 Days Per Week

Best Tricep Exercises - Lose Fat Build Muscle

What’s cool about this program? 

Well, you’ll be training 4 times a week and because I’m a cool guy, this program comes not just with triceps exercises, but a full program that you can implement for the next 4 weeks. 

The program emphasizes your arms—triceps, biceps, and delts—and it also trains the rest of your body so that you don’t have to worry about muscle loss or think about how to incorporate other muscle groups into it. It’s done for you. 

All you need to do is input your 1RM for the prescribed exercises, and if by any chance you don’t know them, just use your best estimate. Remember, it’s better to start too light than too heavy. 

You should be getting between 8-15 reps per set, so if on week 1 you can’t hit at least 10 reps, then you probably started way too heavy and you should lower the weight. 

Finally, you will keep track of all the reps you achieve each week. 

The idea is to maintain or improve performance week after week.

Here’s a video that explains everything:

The Nutritional Aspect Of Building Bigger And Stronger Triceps

 Best Tricep Exercises - Nutrition - Lose Fat Build Muscle

Now, this is important. 

You can have the best workout program in the world to grow your arms, but if your nutrition is not on point, it’ll be like running a marathon with a broken foot.It ain’t gonna happen. 

You will not be able to build a muscular body if you don’t pay attention to your nutrition.

Nutrition is key if you want to alter your body composition and your bodyweight—that is, either gaining muscle or losing fat—and it’s just a simple equation:

Good nutrition + Good training = Jacked Body

So whether your goal is to reduce your body-fat levels, or to increase your muscle mass in your arms, your success will be largely determined by your diet. 

If you learn about nutrition for fat loss or muscle gain, the whole process will be simple and straightforward. 

If you decide to ignore this, it’ll be almost impossible. 

That said, if you do the workouts alone, you will still get results, but the results will be a lot less impressive by an order of magnitude.

The next question is:

Should you focus on gaining muscle? Or on losing fat?

Should You Lose Fat? Or Gain Muscle?

Best Tricep Exercises - Lose Fat Build Muscle

I know what you’re thinking:

“I wanna gain muscle and lose fat at the same time.”

Don’t we all. 

Some tough love for you.

Losing fat and gaining muscle require nutritional strategies that go in completely opposite directions, and that means you have to pick ONE goal. 

And you probably read about a fitness guru that promised you both—fat loss and muscle gain simultaneously—but they’re outright lying to your face. 

So unless you’re a complete newbie to training and dieting, or you’re on steroids, it just can’t be done efficiently.

Here are two simple rules you can use to decide:

  1. If you can’t clearly see your abs, then I’d recommend you focus on losing fat.
  2. If you can see your abs and have veins in your stomach, then I’d recommend you focus on gaining muscle.

Here’s why:

  1. When you gain muscle, you also gain fat, so if right now you don’t have low body-fat levels and you focus on a muscle-building diet, you’ll only get fatter, and that’s a problem. Ideally, you want to maintain your body-fat levels in the range of 8%-15%.
  2. If you’re already lean, adding a bit of fat to your body shouldn’t be a problem. You’ll add a lot of extra muscles that will make you look even better, so focus on doing a muscle-building diet.

By now you should be clear about how to set up your nutrition plan. 

But what about supplements?

I decided to talk about this section last because supplements play a VERY small role when it comes to building a muscular body. 

Proper diet and training are the key, and no amount of supplements will help you build your dream body unless you dial down your diet and training.

What’s more? The supplement industry has a bad rap due to fake marketing, junk products, and overpriced powders. 

And while most supplements don’t really do much to help you build a great body, the right ones can help—assuming your nutrition and training is on point.

Let’s talk about the supplements that can actually help you build a better body: 

1- Creatine

 

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This post will teach you everything you need to know about creatine. ⁣⁣ ⁣⁣ Creatine is a molecule formed by three amino acids: L-arginine, glycine, and methionine.⁣⁣ ⁣⁣ It’s one of the most well-researched supplements in the world with over 500 human studies that prove its efficiency and safety.⁣⁣ ⁣⁣ How does it work?⁣⁣ ⁣⁣ Your body uses ATP for energy. ⁣⁣ ⁣⁣ When you’re performing intense activities – such as weightlifting or sprinting, your body turns ATP (adenosine triphosphate) into ADP (adenosine diphosphate).⁣⁣ ⁣⁣ Creatine gives ADP a phosphate group and turns it back into ATP – which is usable energy. ⁣⁣ ⁣⁣ In simple words, creatine allows you to perform more work in the gym. ⁣⁣ ⁣⁣ For example, off creatine, you might be able to get 135×8 in the bench press, and with creatine, you might get 10 or 12 reps. ⁣⁣ ⁣⁣ In the long run, more work in the gym means more muscle. ⁣⁣ ⁣⁣ Creatine also causes intramuscular water retention, so it causes some weight gain by making your muscles larger in diameter – it literally makes your muscles bigger. ⁣⁣ ⁣⁣ (It does not cause bloating). ⁣⁣ ⁣⁣ How to take it?⁣⁣ ⁣⁣ You’ll start with a loading phase where you’ll take 20 grams per day for 7 days. ⁣⁣ ⁣⁣ Once the loading phase is over, then you’ll move into maintenance, and you’ll take 5 grams per day for as long as you wish. ⁣⁣ ⁣⁣ You do not need to cycle off creatine. ⁣⁣ ⁣⁣ For more FAQs, check out the image. ⁣⁣ .⁣ .⁣ .⁣ #creatine #supplements #fitness #gym ⁣ #jacked #getjacked #bodybuilding ⁣ ⁣

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Creatine is a tripeptide, which means that it’s formed by the amino acids L-arginine, glycine, and methionine. 

It’s mainly found in animal products such as fish, meat, eggs, etc. 

But it’s highly unlikely that you consume enough meat to properly saturate your storages. 

A 1kg raw steak contains 5 grams of creatine, and when you cool it, the creatine loses some of its properties. 

So supplementing it is a no-brainer due to its effectiveness.

Some activities require quick use of adenosine triphosphate (ATP),  such as weightlifting. When ATP is used for energy, it becomes adenosine diphosphate (ADP). Creatine is stored as creatine phosphate, and it can provide a phosphate group to ADP, so your body can quickly regenerate ADP into ATP, and you’ll end up with more work capacity. 

In gym speak, this means that off creatine, you might do 135×8 on the bench press, and with creatine you might get 135×10-12 with the same effort. 

How to take it?

Do a loading phase, which consists of ingesting 20 grams for 7 days, then move into a maintenance dose of 5 grams per day. 

2- Whey Protein

Whey protein

Whey Protein naturally occurs in milk. 

And it’s one of the highest quality and fastest digesting protein sources available.

Whey protein is a great option for intra and post-workout nutrition due to its fast-digesting nature. 

3- Carb Powder

Gatorade-carb-source

Liquid or powder carb sources are also faster to digest than whole carb sources. Dextrose, maltodextrin, Gatorade powder, or Powerade are good options. 

Fast-digesting carb sources are a great option for intra and post-workout nutrition. 

4- Caffeine 

Coffee-as-an-exercise-stimulant

Caffeine activates your sympathetic nervous system—fight-or-flight response—and some of its effects are:

Increased focus and alertness, improved pain tolerance, rep performance, and endurance. 

Caffeine also blunts hunger and has a slight fat-burning effect, so it makes for a great supplement to take during fat-loss phases. 

5- Casein Protein

Casein-for-tricep-growth

Casein is another protein derived from milk, and it’s a slow-digesting protein. Casein can take up to 7 hours to be fully digested and absorbed. This makes it a great pre-bed protein source, or before a long period of time without a meal. 

6- Multivitamins

Tricep-Multivitamin

If your diet is balanced, meaning you get plenty of lean proteins, veggies, whole-grain carbs, fruits, and healthy fats, you’ll get all the nutrients you need from food. When calories are very restricted, it’s a good idea to take a multivitamin to make sure you don’t miss any nutrients. 

That’s it for supplements!

The Bottom Line About Building Bigger And Stronger Arms With The Best Triceps Exercises

Most people think that to get big arms you need big biceps.

But as you already know, that’s far from the truth.

Developing your triceps will have the greatest impact on the size and appearance of your arms because they’re a much larger muscle group. 

Follow the advice outlined in this article to get some quick wins and get you on your way to getting the arms you only dream about. 

Remember, building a great body takes patience, commitment, and consistency. 

Imagine how you’ll look if you add a couple of inches to your arms and a couple of pounds of muscle to your body. 

You’d become a completely different person.

Keep that image in your head because it’s completely achievable. 

Now go!

 

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