How can I increase my triceps volume?: The triceps muscle is a beast with three heads. Did you know you can target each head differently, depending on your chosen exercise? You can choose your weapon of mass muscular destruction!
Specific exercises may favor one head more than the other. This is important because we will use it to target the long head of that muscle.
The lateral head of the triceps muscle is found near the brachialis, its bicep friend. The primary purpose of this device is to straighten the elbow or extend it.
Dumbbell Triceps extensions are an excellent way to target the lateral heads and encourage them to grow like weeds.
The medial head, like the lateral head, helps the muscle extend the elbow. This muscle also aids in forearm extension.
Cable-rope triceps Extensions are the perfect way to show this muscle a little extra love. [How can I increase my triceps volume?]
7 powerful workouts to increase your triceps volume
- Tate Press
- Overhead Cable Tricep Extension
- Plyometric Tricep Pushups
- Floor Skull Crushers
- Zottman Curl to Tricep Extension
- Barbell Reverse Skull Crushers
- Bodyweight Tricep Extension
1. Tate Press
This guide will show you how to perform the Tate Press with dumbbells. You can also similarly utilize resistance bands.
The Tate press can be performed on a flat or incline bench, depending on what feels better for your shoulders and elbows.
The Tate Press targets your triceps while stimulating Hypertrophy. Use the correct technique and loading when building muscles with isolation exercises.
It would help if you didn’t lift so much weight as to compromise your form to develop muscle. Hypertrophy is more about exhausting muscles than lifting as much weight as possible.
The Tate Press can help you grow muscle by using a weight that is challenging but also allows for good form. If you aim to achieve a more giant arm, bigger triceps will help.
The Tate Press is a pressing exercise that targets the triceps. The triceps are the main target of this pressing exercise because only the elbows should move freely in flexion or extension. [How can I increase my triceps volume?]
2. Overhead Cable Tricep Extension
This exercise isolates the triceps brachii. This exercise is essential to increase strength and size in your triceps, especially the long head.
Set the pin in the weight stack to your desired resistance. Hold onto both ends and turn away, bringing rope behind you and your head. As much as possible, your elbows should be bent toward the ceiling with your arms close to them.
Inhale and brace the core while keeping your gaze straight ahead and your hips neutral. Extend your arms straight to the ceiling without letting your elbows flare out.
Keep your core engaged, bend your elbows and lower the rope behind your back to your starting position. As you lower your back, exhale.
Standing with your feet at shoulder width apart is also possible. Weight should be evenly spread between both feet.
Keep your core firmly braced throughout the entire movement. Consider reducing the weight if you notice your lower back arching.Avoid sudden movements when descending the rope to its starting position.
A common mistake is to flare the elbows sideways when doing the overhead triceps extension. This puts unnecessary strain on the shoulders. Keep your elbows as close to your face as possible. [How can I increase my triceps volume?]
Read Also: Is the lower chest hard to grow?
3. Plyometric Tricep Pushups
The Plyometric Pushups are advanced exercises that work different body parts. This article explains how to perform plyometrics pushups and the benefits.
The plyometric pushups (or plyo) target your chest, shoulders, triceps and abs. These pushups will give you more strength, essential for quick and explosive movements.This exercise can benefit athletes who play sports that require over-the-head throws.
The muscle groups they target improve performance in sports. They also help athletes to produce short bursts of high energy.
Athletes always strive to improve their performance and gain an advantage. Strength, power and endurance are critical factors for success in many sports.
Resistance training can improve all these aspects. Plyometric pushups are an excellent way to build the major muscle groups in sports like basketball, swimming and tennis, where overhead movements are essential.
It is essential to start in this position before starting the pushups. In a kneeling posture, place your knees on the mat or floor and keep your toes together.
Place your palms flat on the ground and bend forward. Your palms should have a distance approximately equal to your shoulders’ width. You can have your fingers facing forward or slightly inward. [How can I increase my triceps volume?]
4. Floor Skull Crushers
The skull crusher exercise may sound intimidating to you. The name comes from the fact that you lie on your back while lowering weights toward your forehead. You can call it lying triceps extensions if you don’t care for the name.
The skull crusher is an isolation exercise that will improve the size and strength of your triceps. The triceps are responsible for over 2/3rds of your upper arm.
You can improve lockout strength and increase flex appeal by giving them attention. The lockout strength increase will directly impact most pressing exercises, including the Bench Press and Overhead Press.This CPT deepens into the skull-crusher for your flexing and muscle-building pleasure.
This article was written for informational and educational purposes only. This article is not meant to replace medical advice. Contact a licensed healthcare provider for advice on your health.
Start by lying on your back with your arms about shoulder-width apart, palms facing you and a barbell (or EZ-curl) in the highest position.
Lower the barbell towards your forehead. Keep your elbows stacked and stationary over your shoulders. [How can I increase my triceps volume?]
Read Also: Can pull-ups strain chest muscles?
5. Zottman Curl to Tricep Extension
The bicep curl is a staple in the gym for building larger biceps. If you are bored with this repetitive exercise and want to change it up, you might consider the Zottman Curl.
Since I started doing Zottmans, I have included them in my upper-body workouts.
If my coach does not include them in my program but notices that I have biceps curls, I will ask if Zottmans can be substituted.
They not only leave me with bigger arms, but they also help build forearms. Intrigued? You won’t regret trying them.
The Zottman Curl is a variation on the biceps curl that uses a pair of dumbbells. It strengthens both the biceps and the forearms, grip strength and your forearms.
This exercise targets different parts of the arm by using both an overhand and underhand grip. The exercise has been around for many centuries.
It was named after George Zottman, an American Strongman from the late 19th to early 20th century. It’s a challenging exercise, so it’s not well-known to some.
The biceps brachii, a.k.a. your biceps, the biceps brachialis muscles (which help with elbow flexion and lie underneath your biceps), and the forearms are the main targets of Zottman Curls.
The wrist rotation portion and eccentric portion (where you lower your arms) are the primary activators of the latter. [How can I increase my triceps volume?]
6. Barbell Reverse Skull Crushers
No exercise is more intimidatingly named than skull crushers. Burpees may be difficult, but the name is harmless. But skull crushers are a self-inflicted injury.
Many people have heard about them but don’t know what they are. These are a great way to increase the definition and mass of your back arms. With common sense and proper mechanics, they can be performed safely without risking injury.
You’ll learn everything you need to: what they are, how to do them, their benefits, and how to modify them depending on your equipment and ability.
Skull crushers are also known as “lying triceps extensions.” The exercise is usually performed while lying flat on your back with dumbbells or a barbell.
Skull Crushers are a great way to work the triceps, the muscle at the back of the upper arm. As the name suggests, the triceps is a three-headed muscle.
The long head is located above the shoulder joint, on the scapula or shoulder blade.The medial and the lateral heads are located at the end of your elbow, at the bony point called the olecranon.
Your triceps help extend your shoulder and extend your elbow when you walk. The triceps also play a role in overhead throwing. [How can I increase my triceps volume?]
7. Bodyweight Tricep Extension
The bodyweight tricep extension is a great exercise to build arm strength and target the triceps.These exercises are especially beneficial for beginners who cannot access weights or other resistance equipment. These are a few benefits of this type of exercise.
The highly repetitive and focused nature of bodyweight tricep extension is particularly effective in promoting muscle hypertrophy.
This exercise, when performed correctly, creates tension in the muscle fibers. This is a crucial component of muscle growth.
In particular, the movement’s eccentric (lowering phase) places a heavy load on the triceps. This causes muscle damage and the subsequent repair that leads to growth.
Slowing down the lowering phase can be very important. You must concentrate on your triceps and engage them fully in the exercise. Slowing down the movement can help target the chest muscles.
You can easily challenge the muscles by adjusting the body angle or increasing the repetitions of bodyweight tricep extension. Hypertrophy depends on this continuous adaptation since muscles must be stressed at increasing levels to grow.
This exercise requires multiple muscle groups to stabilize. The list below shows all the muscles that triceps extensions work (both directly or indirectly). [How can I increase my triceps volume?]
Conclusion:
To increase your triceps volume, focus on compound and isolation exercises, use a combination of heavy weights with low reps and lighter weights with higher reps, and maintain proper form.
Train your triceps 2-3 times weekly, ensure adequate rest and recovery, and support your efforts with a protein-rich diet. Vary your exercises to target all tricep heads and avoid plateaus. [How can I increase my triceps volume?]
How can I increase my triceps volume?: FAQ
1. How many times should I train my triceps to increase their volume?
Ans: Allow 48 hours of rest between training sessions to avoid overtraining. This will also promote muscle growth and recovery.
2. Is it better to use heavy weights and high reps to increase the volume of my triceps?
Ans: Both methods are equally effective. Weights heavier with lower repetitions (4-8) will build mass and strength, while lighter weights and higher reps (10-15) will increase muscle endurance and pump. Combining the two in your workout can result in optimal volume growth.
3. What is the importance of proper form in training triceps muscles?
Ans: You must use the correct form to avoid injury and effectively target your triceps. Make sure your elbows are close to your body and that you fully extend and contract your triceps with each movement.