Whenever you pull, push, straighten, or bend your arms, you use the triceps muscles. These muscles are located at the arms’ back and start at the shoulders and then end at the elbows. They contain three heads, which are in charge of keeping the upper arms active.
Building the triceps facilitates not only the performance of daily functions but also the benefits of flexibility, greater strength, and blood circulation. The triceps muscles’ location means that the triceps strength will increase and the stability and strength of the chest, shoulders, and back.
Many exercises are used to build triceps, but some are not enough to make them bigger. You need to make sure you include the barbell, which works overtime steadily to bring the best results. Here are the steps on how to build bigger triceps with barbell.
Here is how to build bigger triceps with barbell.
1. Triceps kickback
Start with the high plank, shoulders above the wrists, arms shoulder-width apart, and the barbell in every hand on the ground. The feet need to be behind you a little wider apart with the glutes and core engaged. Pull the right elbow in line, raise the barbell to the chest, and keep the elbow close to the body.
Keep the butts and abdomen tight so that the hips will not rock and the elbow in the right position, straightening the right arm fully and then press it back. Bend the right arm by bringing the barbell towards the shoulder, and lower the weight to start. You can repeat that with the left arm. After that, you can continue alternating for 40 seconds.
2. Overhead triceps extension
You need to stand with the feet hip-width apart. Hold the barbell with the hands behind the neck and your elbows bent, pointing towards the ceiling. Squeeze the barbells and pull the elbow as close to the head as you can. This becomes the starting point.
Extend the barbell directly overhead and straighten the elbows without moving the upper arms. Keep the shoulders down, core tight, and the arms very close to the head. Pause for some seconds and then lower the barbell slowly behind the head. You can continue for about 40 seconds.
3. Skull crusher
You need to lie on the back flat on the mat and bend the feet evenly on the ground. Hold the light barbell in every hand. Then hold it above the shoulders, with the palms facing inward and the width of the hand’s shoulder apart.
Bend the elbows to lower the barbell by the sides of the head and keep the elbows in place. Make the arms back straight to start the position. Typically, to return to straight arms, breath out, and then straighten the arms. You can repeat this for 40 seconds.
4. Bench press
In this step, you are supposed to lie down on the back of the bench. Hold a barbell above the chest with the upper arms being pressed against the upper body. The palms need to be facing the head and not the feet.
Push up the barbell by straightening the arms and then slowly lowing it back after a little pause. While pushing a barbell up, you need to breathe out, and also, you can breathe out when you are lowering it down. You can repeat these steps for one minute.
How do you stretch the triceps?
Stretching the triceps can help improve flexibility and reduce muscle tension. Here are a few effective stretches for the triceps:
Overhead Triceps Stretch
- Stand or sit up straight.
- Raise one arm overhead and bend the elbow so that your hand reaches down toward the opposite shoulder blade.
- Use your other hand to gently pull the elbow toward your head, deepening the stretch.
- Hold for 20-30 seconds, then switch arms.
Cross-Body Triceps Stretch
- Stand or sit up straight.
- Extend one arm across your body at shoulder height.
- Use your opposite hand to press the extended arm toward your chest, feeling the stretch in your triceps and shoulder.
- Hold for 20-30 seconds, then switch arms.
Behind-the-Head Triceps Stretch
- Stand or sit up straight.
- Raise both arms overhead and bend your elbows so that your hands touch your upper back.
- Clasp your hands together or hold onto your opposite elbow with each hand.
- Gently pull your elbows downward, deepening the stretch.
- Hold for 20-30 seconds.
Towel Triceps Stretch
- Stand or sit up straight with a towel in your hands.
- Raise one arm overhead and let the towel drape down your back.
- Reach behind your back with your other hand to grab the other end of the towel.
- Gently pull the towel down with your lower hand, feeling the stretch in your upper triceps.
- Hold for 20-30 seconds, then switch arms.
Triceps Dip Stretch
- Sit on the floor with your legs extended in front of you.
- Place your hands behind you with fingers pointing towards your body.
- Slowly lift your hips off the ground, keeping your hands in place.
- Bend your elbows slightly to increase the stretch in your triceps.
- Hold for 20-30 seconds.
Remember to breathe deeply and avoid bouncing or forcing the stretch. Stretching should feel slightly uncomfortable but not painful. If you experience any sharp pain, stop the stretch immediately.
Can you build biceps and triceps together?
Yes, you can effectively build both biceps and triceps together. Combining exercises for both muscle groups in a single workout can be efficient and effective, especially if you’re looking to enhance the overall appearance and strength of your arms. Here are some tips and a sample workout routine to help you get started:
Tips for Training Biceps and Triceps Together
- Warm-Up: Always start with a proper warm-up to prepare your muscles and joints for the workout.
- Supersets: Pair biceps and triceps exercises in supersets to save time and increase the intensity of your workout.
- Variety: Include a variety of exercises to target different parts of the biceps and triceps.
- Form: Focus on proper form to maximize effectiveness and reduce the risk of injury.
- Rest: Allow adequate rest between sets and exercises, but keep your overall workout time efficient.
Sample Workout Routine
Warm-Up
- 5-10 minutes of light cardio (e.g., jogging, jumping jacks)
- Dynamic stretches for the arms and shoulders
Superset 1
- Bicep Curls (Dumbbell or Barbell):
- 3 sets of 10-12 reps
- Stand with feet shoulder-width apart, hold the weights, and curl them up to shoulder height.
- Tricep Dips:
- 3 sets of 10-12 reps
- Use parallel bars or a bench, lower your body by bending your elbows, and then push back up.
Superset 2
- Hammer Curls:
- 3 sets of 10-12 reps
- Hold dumbbells with palms facing each other and curl them up.
- Tricep Overhead Extension:
- 3 sets of 10-12 reps
- Hold a dumbbell with both hands, lift it overhead, and lower it behind your head by bending your elbows.
Superset 3
- Concentration Curls:
- 3 sets of 10-12 reps
- Sit on a bench, rest your elbow on your inner thigh, and curl the dumbbell up.
- Tricep Pushdowns (Cable Machine):
- 3 sets of 10-12 reps
- Use a rope or straight bar attachment, push the handle down until your arms are fully extended.
Finisher
- Bicep 21s:
- 3 sets of 21 reps (7 reps bottom half, 7 reps top half, 7 reps full range)
- Tricep Kickbacks:
- 3 sets of 12-15 reps
- Bend forward at the waist, hold a dumbbell in each hand, and extend your arms back.
Cool Down
- Stretch the biceps and triceps
- Light cardio (5 minutes)
Additional Tips
- Progressive Overload: Gradually increase the weight or resistance to continue challenging your muscles.
- Nutrition: Ensure you have a balanced diet with adequate protein to support muscle growth.
- Rest and Recovery: Allow your muscles to recover by not training them on consecutive days.
By following this routine and focusing on proper form, you can effectively build both biceps and triceps together.
Are the triceps challenging to build?
Building the triceps can be challenging for some people, but it is certainly achievable with the right approach. Here are several factors that can make building triceps challenging, along with tips to overcome these challenges:
Factors that Make Building Triceps Challenging
- Genetics: Some people have a genetic predisposition that makes it easier or harder to build muscle in certain areas.
- Form and Technique: Poor form can lead to ineffective workouts and increase the risk of injury.
- Neglect: Sometimes, the triceps are overlooked in favor of more visible muscles like the biceps.
- Training Variety: Using the same exercises repeatedly without variation can lead to plateaus.
- Recovery: Inadequate rest and recovery can hinder muscle growth.
Tips to Effectively Build Triceps
- Focus on Form: Ensure you are using the correct form to effectively target the triceps. Consider working with a trainer or watching instructional videos to perfect your technique.
- Progressive Overload: Gradually increase the weight, resistance, or intensity of your triceps exercises to continue challenging your muscles.
- Exercise Variety: Incorporate a range of exercises to target all three heads of the triceps (long head, lateral head, and medial head). Here are some effective exercises:
- Tricep Dips
- Tricep Pushdowns (with a rope or straight bar)
- Overhead Tricep Extension (with a dumbbell or EZ-bar)
- Close-Grip Bench Press
- Skull Crushers (lying tricep extensions)
- Kickbacks (dumbbell or cable)
- Compound Movements: Include compound movements like bench presses and push-ups, which also work the triceps, along with isolation exercises.
- Consistent Training: Train your triceps regularly, ideally 2-3 times per week, with adequate rest between sessions to allow for recovery.
- Balanced Routine: Ensure your overall workout routine is balanced and includes exercises for other muscle groups to avoid overtraining the triceps and maintain muscle balance.
- Nutrition: Maintain a balanced diet rich in protein, healthy fats, and carbohydrates to support muscle growth and recovery. Protein is especially important for repairing and building muscle tissue.
- Recovery: Allow time for your muscles to recover by incorporating rest days and getting enough sleep. Overworking your triceps can lead to injury and impede growth.
Sample Triceps Workout
Warm-Up
- 5-10 minutes of light cardio (e.g., jogging, jumping jacks)
- Dynamic stretches for the arms and shoulders
Workout
- Tricep Dips: 3 sets of 10-12 reps
- Tricep Pushdowns: 3 sets of 10-12 reps
- Overhead Tricep Extension: 3 sets of 10-12 reps
- Close-Grip Bench Press: 3 sets of 8-10 reps
- Skull Crushers: 3 sets of 10-12 reps
- Tricep Kickbacks: 3 sets of 12-15 reps
Cool Down
- Stretch the triceps and other worked muscles
- Light cardio (5 minutes)
By focusing on these principles and being consistent with your training and nutrition, you can effectively build and strengthen your triceps.
Conclusion
Triceps are important when you want to stabilize the scapular and shoulders during upper body movements, like push-up and pull-up. When you think of the big triceps, it means a long and developed head, one of the three triceps’ heads.
To build bigger triceps with the barbell, you need to focus on various exercises that target all three heads. This can be achieved by using a lot of exercise with the barbell. Then focus on the above steps, and you are sure of building the triceps within few days.
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