How do you get big triceps?

Answer 1

quite a hard one to be honest. try full range endurance exercises when you do 15-25 repetitions of them but on a light weight. u will tone the muscle. but takes time. triceps are a hard muscle to train and there are 3 heads of a tricep muscle. try isometric exercise. i.e holding wall pressup. as if u are pushing the wall., that should strengthen them too but implement isotonic exercises wich are exercise where you are chaning the mucle at an angle. i.e dips, extensions

Answer 2

If you want to build up your triceps, just like any other muscle, you want to train them hard and heavy. Now since your question is only about triceps I'm going to assume you're doing fine building up the rest of your body...

You need to keep your reps between 12-6, with a little bit of variety as far as sets and advanced techniques go...shoot for 3-4 exercises of 3-4 sets. Progressively go heavier each set. Some advanced techniques would be drops sets. This would be once you can't complete another rep with a given weight, drop it immediately by 20-30% and continue pumping out reps.

Ex: Close grip bench press.

Assuming you can do 6 repetitions with 150 pounds. Finish 6 with 150, then drop the weight to say 120 pounds and do as many as you can. Let us say you do 10. Drop the weight to 100 and do as many as you can. Let us say you manage to do another 12. Now drop the weight again to 75 or so and continue so on until you are totally exhausted.

Some good exercises that can give you the size/bulk in your triceps are:

• Close grip bench press &
• French Press or Skull crushers

These 2 exercises are very basic exercises for the triceps muscle and can help you pack some mass into the muscle. But remember the advise given in the first part of the answer. You need to train heavy to gain size.

Answer 3

One of the best way I have found is called a reverse dip push up. This can be done with two chairs. sit in one chair and place your feet in the other. Now balance yourself on the front edge and lower your buttocks towards the floor and raise yourself back up. This will concentrate on the triceps and will also strengthen the forearms, the deltoids in the shoulders and the lattimus dorsi in the back. Another method is called Dynamic Tension or Isometrics made famous by Charles Atlas. It uses one muscle against another and you get twice the workout. Take your right hand and place it in the center of your chest thumb side in. Now take the left hand and cover the outside of the right hand and push straight away from the chest with the right while preventing this with the left. Reverse hand positions for the other arm's tricep workout. Do the moves slowly for better results and stay hyper hydrated, meaning drink lots of water, not energy drinks or sodas and the muscle will get stronger and bigger. See the related link for more information.

Answer 4

by extending your arm in a way that works against a force. if you search "tricep extensions" you will see some images of how you could work triceps. the easiest way to explain with dumbbells would be to start with your arms up in the air and your elbows bent so your hands are behind your head, lift the dumbbells above your head.

Answer 5

The triceps muscels extend the forearm. Do exercises that use the extension. Curls will train biceps and triceps (do not forget to do them slowly).

Answer 6

You are pushing something. Like in Football.