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🔥3 Weeks to Bigger Triceps

✳️ Use this set of exercises for triceps for 3 weeks in a row, alternating them during training week

3 Weeks to Bigger Triceps
3 Weeks to Bigger Triceps

🔥One heavy triceps workout per week is generally enough.


A big part of getting big triceps is optimizing your weekly volume, which is the total amount of reps and weight that you do every week.

Here’s a good rule of thumb for weightlifting volume:

💥 The heavier the the weights are, the fewer reps you can do each week before you start experiencing symptoms of overtraining.

This is particularly true of compound exercises like the deadlift and squat, which are fantastic whole-body muscle builders, but are also very taxing. Thus, the heavier you pull and squat in your workouts, the more time your body and muscles need to fully recover.

I’ve tried many different workout splits and frequency schemes, and what I’ve found works best lines up with two extensive reviews on the subject.

When your training emphasizes heavy weights (80 to 85%+ of 1RM), optimal volume seems to be about 60 to 70 reps performed every 5 to 7 days.


🔥Weighted Bench Dips

Weighted Bench Dips
Weighted Bench Dips

Muscle is improved by providing resistance. The primary source of resistance is by adding weight. Weighted dips rely primarily on your own body weight, though additional weight can be added in your lap to increase the resistance on the muscles.

Use two benches, placed approximately 3-5 feet apart. Sit on one bench with your heels resting on the other; you may need to adjust the distance between the benches depending on your height. Place your palms on the bench you’re sitting on and slide forward, using your arms to support your weight. Now, slowly lower yourself until the bend of your elbows reaches a 90 degree angle. Maintain tension and push yourself back up until your arms are completed extended.

🔥Close Grip Bench Press 

Close Grip Bench Press 
Close Grip Bench Press

This press keeps the elbows close to the body, with the hands no more than a foot apart – they should not extend out beyond your shoulders. The focus of the close grip bench press is on the muscle groups of the triceps however the mechanics of the bench press will supply some additional workout to the pectoral muscles as well the muscle groups of the biceps.


As you un-rack the weight bar, begin with arms fully extended and lower the weight toward the lower part of the chest slowly while keeping the elbows tucked in. Bring the weight back just before you touch the bar to your chest and return your arms to a fully-extended position.

🔥Rope Pushdowns

Rope Pushdowns
Rope Pushdowns

This can be easily done with a number of machines. When using a machine, try to balance the weight so you can fit it a set of approximately 10 reps easily while still feeling the proper burn in the triceps. This top triceps exercise requires a bit more form than others. When pulling the weight with the rope, it’s important to keep your upper arms locked at your sides while keeping your back straight.


Rope Pushdowns
Rope Pushdowns

If you release your arms, twist or bend your back you’ll start using your shoulders and back to take the brunt of the weight, giving little gain to your triceps.

You’ll see the best results by adding the top exercises to build your triceps to your usual workout routine. When working on increasing muscle mass in triceps, remember that it’s important to take in the proper amount of nutrients and protein to sustain your exercises.

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