Powerhouse Tricep Mass Builders For Bigger Arms

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Having the right body form also equals to the right sized arms, chest legs and butt, however, little attention has been given on the triceps

Here are some tricep- busting moves you can use to build those muscles.

Floor press

This is a variation of the bench press, only that you cut the range of motion. This limits the role on the chest.

Find a power rack with multiple hooks or J-hooks, and set the bar just slightly above your belly button. Lie on your back with legs straight then unrack the weights and start pumping. You can also do this with knees bent and feet flat on the floor. Make sure the elbows are pointing forward.

JM press

This is a hybrid between a standard bench press and skull crusher. Perform this movement 10 to 15 times.

One arm cable extensions

Grab a D handle from a high pulley and use a flase grip. Extend fully without bringing the shoulders forward, but keep the hips fully extended and the head in neutral position. Keep shoulders back to isolate the triceps.

Do these workouts as prescribed.

Day One
Paused Bench Press 5×5
JM Press 4×10 Dumbbell Flye 4×15
Reverse Pec-Dec 4×15

Day Two, (Three days later) 
Floor Press 5×5
Vertical Press 4×10
External Rotations 4×10
One-Arm Cable Extensions 4×15-25 (per side)

Follow through with the following movements to make sure to sustain the momentum of the workouts.

Cable crossover triceps extension–  2 sets; 8 -10 reps; rest for 30 seconds

Preacher curl – 6 sets; 9,7,5,9,7,5 reps; rest for 60 seconds

Incline dumbbell skull crusher – 6 sets; 9,7,5,9,7,5 reps; rest for 60 seconds

Cable triceps kickback – 3 sets; 12 reps; rest for 10 seconds

Overhead triceps extension – 3 sets; 8 reps; rest for 45 seconds

One arm cable biceps pose – 2 sets; 8 – 10 reps for each arm; rest for 30 seconds

Incline dumbbell curl – 2 sets 7,5 reps; 20 seconds rest.

Simply use the ones below to support your tricep training and with these triceps mass builders, you’ll get bigger arms and shoulders in no time.

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