In last week’s article, we discussed every man’s goals of bigger arms, in part 2 of this article we go over putting together a sleeve busting tricep routine!
Let’s revisit, the anatomy of your upper arm. The upper arm contains four muscles – three in the anterior compartment (biceps brachii, brachialis, coracobrachialis), and one in the posterior compartment (triceps brachii)
Last week we focused on the anterior compartment (biceps).
Triceps Anatomy: The Three Heads
This week we are going to focus on the posterior compartment (triceps).
The tricep contains a long, lateral and medial head. It runs from your shoulder blade down to your elbow. Its functions include elbow extension and stabilization of the shoulder joint.
How to Build a Sleeve-Busting Triceps Routine
Just like I mentioned in the bicep article I previously wrote, I feel there are some key exercises that must be included in every tricep routine.
Start With an Overhead Triceps Exercise
That said I believe every tricep routine must include some sort of overhead extension (Overhead dumbbell extension, skull crushers ect). In order for your tricep to get a maximum stretch your arms have to be raised above your head. Like I said in the bicep article, the more you stretch, the more you grow!
Add a Heavy Multi-Joint Movement
Next you need a mutli-joint movement in your program. I personally prefer the close grip bench press, but I have no issues with dips or bench dips. It’s all about preference and which exercise you have the best mind muscle connection with. A mutli-joint movement is crucial in allowing you to overload the muscle with a heavier weight. The hard part about these movements is keeping 100% focus on you tricep, and not allowing your body to recruit too much shoulder or chest muscles.
Finish With High-Rep Triceps Exercises
Just like your bicep routine, we going to end with movements that give you a great pump. In case you’re reading this tricep article before reading the about the biceps, you want to drive as much blood into the muscle as possible. The more blood, the more nutrients get delivered to help the muscle grow. I always go with a single joint movements like Rope press-downs, Dumbbell Kickbacks, Cable Kickbacks, Underhand and Overhead press downs. The same principles from your bicep routine apply to your tricep routine. Choose a light weight that you can handle for high reps. Even throw some drop sets or negative reps in there to finish off. Just do whatever you can do to as much pump as possible.
Now go apply these principles, get to grinding and your sleeves will be tearing in no time!
Sample Sleeve Busting Tricep Workout:
Skull crushers 4 sets 20/15/10/10 reps
Over head dumbbell extensions 4sets 10/8/8/6 reps
Close grip bench press 4 sets 10 reps
Tri-Set Rope pull down/over head cable extension/machine dips 3 sets as many reps as possible
More Triceps Exercises and Training
Want more triceps exercises?
Watch our complete Triceps Workouts & Exercises | Shape Plus playlist on YouTube.
Want to build bigger, stronger arms as part of a complete training program? Learn more about our Men’s Strength Training programs or train with us anywhere through Online Personal Training.
