- Advertisement -


🔥 Blasting the Triceps for Massive Arms

✅ Importance of Triceps Training

Triceps make up two thirds of your total upper arm size, compared to biceps that contribute only one third. Therefore, it’s obvious that your triceps deserve some more tough love than you’re probably giving them now. Everybody loves to obsess with biceps growth, while triceps rarely get their own spot in the limelight, which is a very flawed mass building strategy that will never produce the results you dream of.


Triceps development is a major contributor to building huge, balanced arms, as well as a significant factor in improving bench pressing strength. And the more weight you can lift, the more gains you can make. So there’s only one question remaining: what is the optimal volume for triceps training?

HIT, or high intensity training provides one of the best ways to establish the exact amount of training required to stimulate maximum muscle growth without falling prey to overtraining. It all depends on how much you’re willing to push yourself!

Blasting the Triceps for Massive Arms
Blasting the Triceps for Massive Arms


Truth be told, there isn’t a one-size-fits-all solution to this problem. As with most other training factors, optimal set volume depends greatly on the experience and recuperative capacities of the individual. Then again, if you train for failure but don’t use HIT variables, you might need to use a higher number of sets because even though the intensity of the effort is high, it isn’t as high as it would be with the addition of forced reps at the end of the set. On the other hand, more experienced lifters have better focus and are able to direct the resistance on the muscle more efficiently so they will probably require a lower number of sets.

If you have trouble finding the right volume for your individual set of abilities and goals, this guideline is the best place to start. Follow it closely and make sure to push yourself as hard as you can every time you train and visible results will follow quicker than you think.


Bent bench dip

✅ Exercise details

  • Target muscle: Triceps Brachii
  • Synergists: Anterior Deltoid, Upper and Lower Pectoralis Major, Pectoralis Minor, Rhomboids, Levator Scapulae, Latissimus Dorsi
  • Dynamic stabilizer (not highlighted): Biceps Brachii
  • Mechanics: Compound
  • Force: Push
Bent bench dip
Bent bench dip

❌ Starting position

  1. Sit on the side of a bench, with your back straight, knees bent, and feet flat on the floor.
  2. Place both palms on the edge of the bench.
  3. Slide your buttocks off the bench.
  4. Raise your left arm and right leg straight out in front of you. Your bodyweight should be being supported by your right arm and left leg, with your knee bent at a 90-degree angle.


❌ Execution

  1. Inhale as you flex your elbow to lower your body until you feel a mild stretch in your shoulder.
  2. Exhale as you extend your elbow to push your body back up to the starting position.
  3. Repeat for the desired number of repetitions.
  4. Repeat the exercise with your left arm.


  • Target muscle: Triceps Brachii
  • Synergists: None
  • Mechanics: Isolation
  • Force: Push

✅ Starting position

  1. Set up a hip-high cable pulley.
  2. Remove the stirrup/handle or bar so that there is no attachment.
  3. Grasp the clip at the end of the cable and step back until the cable is pulled taut.
  4. Lean forward a little and raise your upper arm so that it is parallel with the floor.


✅ Execution

  1. Keeping your upper arm fixed, exhale as you extend your elbow until it is fully extended.
  2. Hold for a count of two.
  3. Inhale as you flex your elbow and return the cable to the starting position.
  4. Repeat for more repetitions.
  5. Repeat the repetitions with your opposite arm.
-Advertisement -
0 0 votes
Article Rating
Notify of
Inline Feedbacks
View all comments