Difficulty: Moderately Easy
Things You’ll Need:
- Dedication in the weight room
Step1
There are three heads in the triceps, the medial, long and lateral. The most important thing to do is do exercises for each head of the triceps.
Step2
The first exercise to do is the triceps pull down. Use a curling bar off the pulley machine. Do three sets, increasing weight each time. Keep your hands on the inside of the slants. Focus on pressing down hard and slowly going back up to 90 degrees with your elbows.
Step3
The second exercise will work on the width and bulk of the triceps. The close grip barbell bench press should be done 3 sets with increasing weight after each set. Keep your hands close to each other on the bar and have your arms come close to your body on the way down.
Step4
These two exercises, if done with good resistance and form, will increase the size of your triceps. Breath in and out through your reps.
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