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How To Build Triceps Fast – Increase Your Arm Size By 60% Now

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Most people are really focused on the biceps because you know they look good and it’s easy to pump them up in the mirror, but what’s also triceps anatomyimportant is your triceps since they could arguably make up 75% of your upper arm. Before the routine, you will need to understand what muscles make up the triceps. The reason for this is so that you can improve your mind to muscle connection while performing these exercises helping you gain more muscle faster.

The Triceps

Tri meaning three means that you have three tricep heads, these include the lateral head which starts from your upper arm and comes down to attach to your elbow. The medial head which starts on your upper arm bone and attaches to your elbow. Last, but not least the long head which runs from your shoulder blade then attaches to your elbow.

Now that you understand what muscles make up the triceps here is a brilliant routine for you to try that will hit all three heads of the triceps ensuring that your arms grow faster, but remember you must also have a good diet plan with lots of protein and enough rest to allow the muscle to repair/grow bigger. Ensure you choose the right weight to use when performing these exercises so that you actually feel the triceps working or else you’re just wasting your time.

Tricep Rope Pulldown

Grab the rope with your hands towards the bottom and stick your chest out. Make sure you keep your elbows fixated at a 90 degree angle then pull straight down fully extending your triceps. This works both the lateral and medial head of the tricep.

3 Sets 12-15 Reps

1 Minute 30 Second Rest Inbetween Each Set

tricep rope pulldown

Close Grip Bench Press

Lay down and put your hands just inside of shoulder width on the bar, retract your shoulder blades and ensure your elbows are closer to your ribs to put all the emphasis on your triceps. Depending on how strong your wrists are a pair of wrist wraps can greatly help and prevent you from injuring yourself.

3 Sets 8-10 Reps

2 Minute Rest Inbetween Each Set

close grip bench press

Seated Overhead Dumbbell Tricep Extension

Get a dumbbell and put it over one of your shoulders. Ensure both your hands are flat and place them on one end of the dumbbell, now carefully put the dumbbell over your head and slowly lower it all the way down then back up focusing on contracting the long head of the tricep.

3 Sets 12-15 Reps

1 Minute 30 Second Rest Inbetween Each Set

seated overhead dumbbell tricep extension

Weighted Dips

Get a belt with a chain and attach some plates to the chain. Keep your chest out and hook your heels then come down just pass 90 degrees and push straight back up. If you can’t do weighted dips just do it with you own bodyweight.

3 Sets 12-15 Reps

1 Minute 30 Second Rest Inbetween Each Set


Do this routine two times a week to pack on some serious arm size/thickness. If you have any other questions or suggestions for effective tricep exercises please feel free to leave a comment below.

10 thoughts on “How To Build Triceps Fast – Increase Your Arm Size By 60% Now

  1. I’m going to have to “tri” this….sorry about the pun, but it was there! Failure to gain size in the tri area is frustrating, just when you start to make progress you seem to flat line for a little while and no size gain is noticed. I’m going to incorporate some of these exercises in my routine and see how I respond to it.

    1. hahaha that pun XD. If you use the correct weight and form when doing these exercises incorporated with the right amount of sleep and good nutrition your triceps have no choice, but to grow.

  2. I always thought the tricep was a much more manly looking muscle. My dad used to say that the bicep is for show and the tricep is for “go”. Meaning that the bicep makes you look buff but the tricep is the muscle you use when you are actually doing things. Apparently we do more pushing than pulling. Do you recommend spending more time on the tricep since it is in reality bigger than the bicep?

    1. You should spend the same amount of time on both the tricep and bicep unless you have one muscle that is much bigger than the other then you should cater to and train the weaker one more frequently.

  3. What an informative blog.You have clearly illustrated how to increase tricep size. The explanation and graphics are simple to understand and make it very easy to use and implement in real life, after reading your post I can start these exercises right now.

    I have worked out for many years, but now realise I have not been doing it correctly.

    Thank you for sharing

    Cheers Kev

  4. Great info, Andrew. I have tried all of these and a few others, like skull crushers. Recently, I have had trouble doing weighted dips. I started experiencing shoulder pain whenever I try them. Is there another exercise, or a modification of the weighted dip, I could do as a substitution?

  5. Nice exercises dude. For some reason my triceps grow faster than any other muscles in my body. I wish I can grow my chest, biceps and all other muscles the same way. Not to mention my skinny legs. I guess we all have our good and not so good parts on our bodies.

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