Learn how to build huge triceps as part 2 of this 4 part series

This is the 2nd post in a 4 part series on how to build huge arms. This post will focus on building some massive triceps!

The full series is: PART 1, PART 2, PART 3 and PART 4.

Part 2 of Building Huge Arms - Massive Horseshoe Triceps

When people talk about building huge arms they often talk about the biceps. They think a pair of bulging biceps makes the arm look big. This, however, is wrong! The triceps take up two thirds of the arm muscles. They are bigger and stronger than the biceps and are involved in some heavier lifts. For example, if you want to do a heavy bench press you are going to need the triceps as well as the pectorals.

If you want big arms then your number one priority needs to be the triceps - this post is all about the triceps!

Where are the triceps and how do they work?

As I always say, it is important to know exactly where a muscle is and how it works. If you go about your training with a vague idea of what to do your progress will be minimal. However, if you know exaclty how each muscle works and how it responds to certain movements you will be able to target it much better and as such make more progress.

This image of the anatomy of the triceps from Wiki shows the tricep muscles at the back of the arm connecting at the elbow and running all the way up to the rear shoulder.

How are the triceps used?
The triceps are used in all motions that involve a pushing action. For example, if you wanted to push yourself away from your position at your desk right now you would need your triceps. It is the triceps that extend the arm outwards and it is the biceps that retract that motion and fold the arms inward. All exercises involving the triceps are a variation on this movement. Even the tricep extension is adapted from the pushing movement.

What do you need to know to build huge triceps?
As in PART 1 of this series on building huge arms we talked about the fact that we need to know four main things:

- the right exercises
- how to do each exercise perfectly
- how to rest
- how to eat

This post will look at the right exercises and how to do each exercise with perfect technique. The other two items will be discussed in the final post of this series as they are applicable to all muscles of the arm.

The best triceps exercises for huge triceps

Here are the best three exercises that you can do if you want to build huge arms. These exercises should form the main part of your arms workout. They should be the very core of your triceps training.

1. The narrow grip bench press
The narrow grip bench press is perfectly designed to target the triceps. A normal bench press hits the pectoral muscles and uses the triceps in a secondary way but by shifting your hands into a narrow grip you can make the focus the triceps.

To do a narrow grip bench press:

- lay on a flat bench with a medium bar bell
- grip the bar with an overhand grip and slightly narrower than shoulder width
- lift the bar and extend your arms and find the correct balance of the weight
- slowly lower the bar down to your nipples
- just before the bar hits the chest push it up in the opposite direction quickly for about three or four inches (this stops the chest from taking over)
- after that three inches continue with a normal push making sure you are tensing the triceps
- lower and repeat

This exercise looks easy when people are doing it but it actually has a lot of elements to it that need to be observed. Make sure you get your technque 100% correct before adding more weight.

2. The skull crusher
Some people say bad things about the skull crusher. They say it is dangerous and bad for your elbows. However, I have been using this exercise for over 10 years and never had any problems. I am very careful though and you should be too. Start with a low weight and work up gradually.

To do a skull crusher:

- lay on a flat bench with a light to medium bar bell
- take an overhand grip and lift the bar off the rack
- bend your elbows and allow the weight to lower down to just behind your head
- make sure your elbows are pointing slightly backwards when the weight is at its lowest position
- extend your arms by tensing your tricep muscles until your arms are straight but not locked
- lower slowly and repeat

The key to this exercise (and almost any other exercise) for that matter is the speed. You should do it in a very slow and controlled manner so that the muscles you intend to target get worked and not some other supporting muscle.

3. Dumb bell triceps extension
This is one of my favorite triceps exercises because it allows me to get a deep stretch at the bottom of every lift.

To do a dumb bell triceps extension:

- grab a dumb bell and swing it around behind your head with your hands underneath the top plate so that your palms are facing the sky
- bend your elbows so that the dumbell is lowered down to the centre of your back
- lift the dumb bell up by tensing your tricep muscles until your arms are straight but not locked
- slowly lower the weight back down until you can feel a nice stretch in the triceps

Work on this exercise with great care. Keep your elbows in close to the head and make sure there is not too much pressure on your shoulders. If you feel any weight or pain in the shoulder joint then you are doing it wrong and you should stop right away.

Stretching the triceps
Stretching your muscles is an important part of your workout. You should stretch before, during and after a workout to keep them flexible and healthy. The triceps are quite easy to stretch using the common behind the head stretch which you should perform often.

Conclusion
These are the three exercises you should use for your triceps. In the next post I will be looking at the forearms and then in the 4th and final post we will look at all the super important aspects of getting huge arms like diet, rest, etc.

The full series is: PART 1, PART 2, PART 3 and PART 4.

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