Biceps Are For Show - Triceps Are For GO!
While many people see the development of the biceps as the standard for bigger guns – those who “know” understand that building your triceps is CRUCIAL for massive-looking arms. If you want your arms to really stand out – try this sleeve-busting tricep workout that is sure to pack on slabs of USDA prime beef. Let’s get into this…
I’ll be the first to admit…
My biceps could be bigger.
If you’ve been reading this blog for some time – you’d know that when it comes to my undersized biceps – I blame my highschool football coach…
Big Jim would ridicule us for working biceps.
He’d push the importance of triceps in football – and called biceps “beach muscles” that really didn’t help you get any better at playing the game.
It was a philosophy I carried with me up into my 30’s…
Which looking back – was a mistake.
The older I get – the more I realize that our body works synergistically – and that I probably should have worked my biceps MORE…
But – to be honest – with everything I’ve done in football, pro wrestling and competitive Brazilian jiu jitsu…
I’m glad I focused more on my triceps.
Biceps are show – triceps are for GO…
And while I know this isn’t COMPLETELY accurate – I still believe that a well-developed triceps carries more weight than well-built biceps.
So, I figured we should do a bit of a deep dive on this body part that is often viewed of as more of an afterthought than something that should be focused on…
And let you decide which is more important.
Let’s effing GO!
Why Your Triceps is CRUCIAL For Massive-Looking Arms
When it comes to building awe-inspiring arms…
The triceps are often the unsung heroes.
As I just mentioned – they’re overshadowed by the biceps…
But these three-headed muscles at the back of your arms play a crucial role in defining your overall arm aesthetics and strength.
To help you chisel a set of powerful triceps that turn heads…
I think it’s important to truly understand just what this muscle group is and what it does.
The triceps brachii – or triceps for short – is composed of three distinct heads: the long head, lateral head, and medial head…
And each head has its unique function and contributes to the overall size and shape of your upper arms.
Their job?
Pushing and extending the forearm…
And that’s pretty much it.
Really…
It’s just the extension of the elbow joint – but knowing that – makes it a lot easier to figure out which exercises are best for…
The Ultimate Triceps Workout
You can’t just pick exercises willy-nilly when coming up with a quality workout plan…
You need to have a strategy that hits ALL of the triceps heads for maximum growth.
Exercise 1: Close-Grip Bench Press
Warm-up: 2 sets of 15 reps with a light weight.
Working Sets: 4 sets of at least 8-10 reps – reaching failure.
Technique Tip: Keep your grip slightly narrower than shoulder-width to target the triceps effectively. Focus on a controlled eccentric phase for maximum muscle engagement.
Exercise 2: Tricep Dips
Warm-up: N/A
Working Sets: 4 sets to failure.
Technique Tip: Lean forward slightly to emphasize triceps activation. Use a dip belt or add weight to your lap for progression.
Exercise 3: Skull Crushers (Tricep Extensions)
Warm-up: 1 sets of 15 reps with a moderate weight.
Working Sets: 4 sets of 8-10 reps with a heavy barbell or dumbbell.
Technique Tip: Use an EZ-curl bar or an incline bench for added comfort and stability. Focus on a deep stretch and explosive contraction.
Exercise 4: Tricep Rope Pushdowns
Warm-up: N/A
Working Sets: 4 sets of 12-15 reps with controlled motion.
Technique Tip: Keep your elbows close to your body throughout the movement. Squeeze your triceps at the bottom of the rep for maximum muscle activation.
Exercise 5: Overhead Tricep Extension
Warm-up: 1 sets of 15 reps with a moderate dumbbell.
Working Sets: 4 sets of 10-12 reps with a heavy dumbbell or barbell.
Technique Tip: Use a stable bench or an overhead cable machine. Focus on a full range of motion and a strong contraction at the top.
Now, don’t start this workout unless you’re SURE you to increase the size of your arms…
Seriously.
This thing is tried, tested and true…
Your Triceps is CRUCIAL For Massive-Looking Arms
You want big arms?
Start with the triceps…
Trust me.
It may be counterintuitive – and go against the grain…
But triceps are the key to getting the arms that turn heads.
Add this to your chest day or back day…
Or even on its own.
Start building your sleeve-busters today…
“Biceps are for show… triceps are for DOUGH.” – Matthew McConaughey
Editor’s Note: Look… if you want to build some eye-popping arms – do yourself a favor – start training your triceps. However, if that’s not doing enough for you – there’s another step you can take. Up that protein! We have a wide array of delicious proteins here at Nutrex – from isolate to whey to plant – we’ve got what you need to add some size and strength. Grab some today!
