How to Get Bigger Arms - Part 3

Like it or not, the triceps are the largest arm muscle of all, so if you want to get bigger, more muscular arms that stretch your shirtsleeves and make your figure look thicker, focus on this triple muscle from all angles, to allow a harmonic yet complete development.

Triceps engage every time you do a pushing movement, like in bench press, pushups, dips and isometric plank.

As for the biceps we’ll get straight into some third level exercise, and skip the good ol’ French press, dips, cable extensions, kickbacks and other movements which are effective, but also very accessible, easy to master and engage the triceps from one angle only.

We’re going to blast our triceps with three simple but tricky exercises, get ready!

TRICEPS

Functional Warm-up

(2 sets – 10/12 reps)

Go down in a pushup position; keep your hands under your shoulders with elbows pointing back.

Push with the triceps and don’t allow your elbows to move.

Do this movement in a slow motion, fully contracting your triceps at the top of the movement, pretending to squeeze your lower chest with the elbows.

Superset with dips holding your elbows close to your chest.

Regular/reverse Cable Bar Pull downs

(4 sets – 12-10-8-10 reps)

Adjust the weight on a cable with a bar attached, keep your elbows tight and closed to your side begin the movement of pushing the bar down.

At the end of the movement squeeze your triceps and pretend to tear the bar apart on the sides, like you wished to lengthen it.

Do the first set, then reverse your grip and repeat the same. Alternate regular and reverse grip through the four sets.

Explode down, slow up, in a 2-0-X-1 tempo, where 2 is the negative portion in seconds, 0 is the rest at the bottom, X is an explosive concentric movement and 1 is the second to squeeze at the top.

Decline dumbbell press

(4 sets – 8 reps)

Take two dumbbells and lay on a decline bench, 45/60 degrees.

Hold the dumbbells in your hands with the elbows closed to your side and pointing up.

Raise the weight squeezing on top and lower it down to the side of your ear.

Be sure to allow a full negative (eccentric) movement and a strong squeeze on top.

Repeat.

Smith Ladder

(3 sets to fail)

Set the bar of a smith machine to a low pin so that you end up almost parallel to the ground. Point your heels to the ground, hands shoulder width, let your hands touch your chest. This is your starting position.

Raise until your arms are fully extended then slowly get back to the starting position.

When you’re done with the first set, elevate the bar of one pin and repeat after a 30 seconds stop.

You won’t be able to rise up again when you give up!

Here we are Dr. Banner, are you ready to rip your sleeves? Done the exact way described, these exercises will add new muscle strength and significant mass to even the most developed arms.

Now Go Get Your Bigger Arms!