As you may have heard many times, the triceps makes up most of the upper arm mass – if trained correctly. The triceps – tri meaning three heads - should be trained and developed just as intensely and methodically as the biceps. Impressive arm development is just that – biceps and triceps. As the antagonistic counterpart to the biceps, the triceps actually will indirectly aid in the development and strength of the biceps creating greater blood flow and nutrient uptake in the upper arm area.
Your goal should be to hit the triceps from all angles utilizing many movements and the right amount of volume so you too can own some impressive and complete “guns” lock, stock, and barrel. Well built, shirt-busting, horseshoe-shaped triceps will make any arm look balanced, proportionate and huge.
Exercise1: Cable Pushdowns – 3 Sets 15 Reps
Cables are a great way to maintain a constant tension on your target muscle throughout the movement. While using the cables, you have the same amount of tension on your triceps at the top of the movement as you have on the bottom.
Stand at an arm’s length from the pulley machine. Attach a straight bar to the pulley and grab it with an overhand grip with your thumbs over the bar. Keep your elbows pinned to your side and hold and squeeze your triceps at the bottom of the movement.
Exercise2: Skull Crushers – 3 Sets 12 Reps
Skull crushers are an incredibly effective exercise when it comes to building ripped triceps. This exercise is also known as head smackers. Skull crushers train the long head of your triceps. The long head is also the hardest part to develop as only a few exercise can target it optimally.
You can use a straight bar or an EZ bar for this exercise. Make sure you have a complete range of motion while performing this exercise. Keep your elbows fixed at a single position, hold and squeeze your triceps at the top of the movement.
Exercise3: Smith Machine Close Grip Bench Press – 3 Sets 12 Reps
Smith machine close grip bench press works on the medial and lateral heads of your triceps. Using a Smith machine adds tension to your triceps while performing this exercise. Performing exercises with a complete range of motion are the secret to building horseshoe triceps.
Keep your elbows pinned to your sides throughout the movement. If you don’t have an access to a smith machine in your gym, you can perform the close grip bench press on a flat bench.
Exercise4: Close Grip Dips
When you want to blast every muscle fiber in the lateral head, close grip dips are the go-to move. Find a narrow dip station, hold yourself as straight up as possible, slowly dip down and back up. The more straight you are positioned, the more the lateral head will be engaged. If you begin to lean forward, the chest will begin assisting the lift. “The tough part is, don’t let your elbows flare out to the sides, press upwards and lock out those bad boys,” Moretti says. Shoot for three sets of 12 to 15 reps.
Exercise5: Hammer Grip Lying Dumbbell French Press – 3 Sets 12 Reps
Grab a set of dumbbells and lay back on a flat bench. With palms facing each other and arms straight up, lower the dumbbells down so they end up alongside your head. Keeping your elbows locked and stationary, squeeze and flex your arms straight up, using a locked, neutral wrist. “Don’t forget, the tricep is comprised of three muscles that need equal attention to develop the complete horseshoe. You can also concentrate on one specific part over another if there is an imbalance or even switch around your grip positioning,” Moretti says.
Exercise6: Close Grip Dips 3 Sets 12 Reps
When you want to blast every muscle fiber in the lateral head, close grip dips are the go-to move. Find a narrow dip station, hold yourself as straight up as possible, slowly dip down and back up. The more straight you are positioned, the more the lateral head will be engaged. If you begin to lean forward, the chest will begin assisting the lift. “The tough part is, don’t let your elbows flare out to the sides, press upwards and lock out those bad boys,”.