How To Make Your Triceps Grow


Big Tricep Workout

Athletes who are continually performing the same tricep workouts will not see the same results as those athletes who vary their tricep training. Continually performing tricep workouts from the neutral (palms facing each other) position or the pronated position will fail to completely train all the muscles which make up the triceps.

The tricep muscle has three heads (the lateral, medial, and long heads) and all three heads of the tricep need to be trained equally to see proper and equal growth of the tricep. So for an athlete to see bigger and more defined triceps they will need to begin performing tricep workouts from the Supinated Hand Position, as well as the neutral, and pronated hand grips.

Athletes can also incorporate resistance bands training into the end of their arm or upper body workouts. Resistance Bands like the KB Powerbands provide a unique variance of resistance as athletes move up and down during their tricep extensions, kickbacks, or overhead tricep extensions.



Best Tricep Workout To Finish With

Athletes have gone through their upper body workout and performed chest, shoulder, back, and arm exercises and are looking for a great tricep finisher to complete their strength workout. The KB Powerbands Supinated Tricep Extensions are the perfect combination of high levels of varying resistance, mixed with a fast tempo, and lots of reps.

To begin the KB Powerbands Supinated Tricep Extensions athletes will need a set of KB Powerbands mounted securely to a wall or other sturdy object. Athletes will need a single Resistance Band, or combination of Resistance Bands, which will properly challenge the strength of the athletes triceps. To view the different levels of Resistance Bands that can be used with the KB Powerbands athletes can go to the Shop Section.

After securing the KB Powerbands athletes will place the handle in one hand, turn their palm so it is facing the ceiling, and begin to straighten their arm toward the ground. To ensure the triceps are performing a large amount of the work athletes need to keep their bodies in good position. Remember the more work the triceps are doing the bigger and stronger they will become.

Athletes should stand with a slight bend at their hips and knees, not allowing the body to rock, or use their hips as they bring the hand up and down. Athletes will perform 3 sets of 12 repetitions on each side using this slow and controlled tricep workout tempo. As athletes perform the tricep extension they need to keep the hand in good position by constantly rotating the index finger to the outside.

After athletes have completed all three sets of their “strength” phase they will move into the “burnout” phase of the KB Powerbands Supinated Tricep Extensions. Athletes should keep the same challenging resistance they were using before as they perform 20 repetitions of the supinated tricep extensions, taking 15-20 seconds of recovery, then turning the hands over and performing 20 repetitions in the pronated (pushdown) position. Complete this final burnout set on both arms to finish of a great upper body strength training day.

Even Arm Work For Big Triceps

The body likes to be in equilibrium, it is both pleasing to the eye, and helps to keep the body from breaking down. Just as athletes should perform an even number of pushing and pulling exercises to keep the chest and back in equilibrium individual muscles must be worked evenly to help maximize results and limit injuries.

Additional big tricep training should follow these guidelines. Performing the Tricep Extensions with the KB Powerbands and from different hand positions is a great way to isolate, train, and develop these arm muscles. However, what should an athlete do prior to these burnout tricep extensions? What exercises need to be utilized to get an athlete to that final burnout exercise?

The answer to these questions lies in how the body works and what tasks those muscles are intended to complete. Every muscle in the body has a purpose. Some of them are prime movers for big muscles like the Chest, Quads, Lats, and Shoulders. Other, the smaller muscles, are there to help these muscles complete a specific movement safely and under control.

The tricep muscle is closely connected to the chest, shoulders, and lats and aids these muscles in stabilizing and completing heavy chest presses, shoulder presses, and rows. Performing these big compound movements with free weights and KB Powerbands will help place more stress on the smaller helping muscles, helping to add additional strength, size, and density to the muscle. Performing these heavy compound movements prior to isolated tricep extensions will fatigue and prepare the muscles for an intense, muscle burning tricep extension burnout.

Best Tricep Workout To Make Triceps Big

The best tricep workout for big triceps is the workout which gives proper time to training. Athletes who think they can perform tricep extensions and other arm exercises on a daily basis and see results are mistaken. Yes, it is important to do a proper amount of volume on each body part, and this amount of volume should reflect athletic goals, or sports specific needs. Athletes also need to give their body time to adapt to the amount of training they are putting their body through.

This is why it is important for athletes to vary their daily workouts between a variety of different exercises based on the athletes goals and whether the athlete is in season or out of season. We have spoken about leaving these burnout tricep extensions until the end of a workout. This is because it is more advantageous for exercises requiring more energy, or larger muscles, to be performed first. This will allow for more resistance to be used during big compound movements, speed training, or plyometrics.

If athletes are out of season and focusing on building strength then an alternating workout plan should be used. This will allow athletes to train a specific part of the body (front, back, legs) on different days throughout the week.


Tricep Training Equipment

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