How to Get Bigger Triceps

Co-authored by Julian Arana, M.S.eD., NCSF-CPT

Last Updated: March 4, 2023 References Approved

The triceps are the muscle on the back of the upper arm. It is formally known as the triceps brachii muscle. The muscle is composed of three heads: long, medial, and lateral. You will need to do exercises that target each of the areas of this muscle. Usually, exercises involving increasing muscle mass involve different types of weightlifting. You will also need to eat a diet made for building muscle mass.

Method 1

Method 1 of 3:

Exercising Your Triceps Without Weights

1
Decide on a rep and set range. A rep range is how many times you will do each exercise and a set is one revolution of reps. ^{[1]
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- If you aren't experienced at lifting and exercising, start out with a low number of reps and sets.
- Fitness experts recommend starting a new exercise on a lower rep and set number: 1-5 reps and 1-2 sets.
- A medium rep range is considered to be 8-12 reps and a high rep range is considered to be 15+ reps.
- If you don't know where to start, start at a low rep and set number with a low weight (5-10 lbs).
- You will need to increase the number of reps and sets you do as you build muscle mass. As your muscles increase in size, they will need more exercise to get bigger.
- Before you increase reps, you will want to increase the amount of weight you are lifting. Low reps with higher weight tends to build muscle size and mass. ^{[2]
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2
Perform some simple bench dip exercises. This type of move uses your triceps to lift your body.^{[3]
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- Place a bench or table behind your back, perpendicular to your body. It should be at about knee height or just higher.
- Get into starting position. Hold onto the bench with your hands fully extended and shoulder width apart.
- Your legs should be extended forward and bent at the waist, perpendicular to your torso.
- Slowly lower your body as you inhale.
- Bend the elbows until you lower yourself to where there is 90 degrees between your upper arm and forearm. Keep your elbows inwards towards your body throughout the exercise.
- Use your triceps muscles to lift your torso back into starting position.
- This is one rep. Repeat the exercise according to your decided rep range.
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3
Try body tricep presses. This exercise will target your triceps using your own body as weight. This movement resembles a pushup, but in an upright position using a bar. ^{[4]
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- To start, position a bar in a rack at chest height.
- Get into starting position. Grasp the bar, hands shoulder width apart. Step a yard or two back from the bar with your feet together and legs extended.
- To begin the exercise, flex the elbow and lower yourself towards the bar. Keep your elbows oriented towards your body rather than angled outwards.
- Pause, then reverse the motion by extending the elbows.
- Once you find this kind of exercise easy, you can add muscle mass by using chains as added weight.
4
Do some body up exercises. These also resemble pushups but start in a plank position. ^{[5]
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- Get into a plank position on the ground. Lie on your belly on the ground. Extend your legs and place your feet together, and balance your weight on your toes. Place your forearms on the ground with the elbows aligned under your shoulders. Your forearms should be about shoulder width apart.
- Support your body weight with your toes and forearms.
- Keep your forearms shoulder width apart and your torso extended. Keep your elbows towards your body.
- Press your palms to the floor and extend your arms at the elbows to raise your body from the ground.
- Keep your torso straight and rigid as you push your body up.
- Slowly lower your forearms back into starting position.
- This is one rep. Repeat the exercise based on your rep range.
5
Perform a cobra triceps extension. With this exercise you lie on your belly on the ground and use your triceps to lift your upper body off of the floor. ^{[6]
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- Begin in starting position. Lie flat on the floor on your stomach with your elbows bent and your palms flat. Your palms should rest alongside your chest
- Bend your elbows and push your upper body into an upright position. Keep your elbows tucked in close to your body.
- When your elbows are fully extended, bend them again to lower your upper body back to the floor.
- Repeat according to your rep range.
6
Try to perform some tricep dips. This exercise uses your triceps to lift your own body weight from grips at your sides. ^{[7]
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- Go to the bars at the gym. These should be side by side at roughly waist height.
- The bars are usually set at shoulder width distance.
- Hold your body at arms length with your elbows locked above the bars.
- Start the exercise by inhaling and lowering yourself downward.
- Your torso should remain upright and your elbows should stay close to your upper body. Lower yourself until there is a 90 degree angle between the upper arm and forearm.
- Use your upper arm muscles to lift yourself up to starting position.
- Repeat according to your rep range.

Method 2

Method 2 of 3:

Working Out Your Triceps With Weights

1
Choose your rep range, set range, and weight. You may want to increase or decrease reps and sets based on your experience and fitness level.
- Remember, a lower rep range for a more inexperienced body builder is 1-5 reps.
- Medium rep range is 8-12 reps.
- Higher rep range is 15+ reps.
- The higher the weight you use, the bigger your muscles will get. However, you will want to increase reps and weights gradually so you don't injure yourself.
- A good rule for muscle building is to start at a lower rep and increase the weight before increasing reps. ^{[8]
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- Beginners should try using lighter weights with lower reps to get started, then gradually increase.
2
Try the classic bench press. This uses weights on a barbell while you are lying on your back on a bench to work out your triceps.^{[9]
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Expert Source

Julian Arana, M.S.eD., NCSF-CPT
Certified Personal Trainer
Expert Interview. 16 March 2020.}
- Begin by lying on the weight bench with your head beyond the weight bar.
- Place your feet on the floor on either side of the bench and tuck them back so they are under your knees.
- Lift your shoulders off of the bench and retract them by squeezing your shoulder blades together.
- Use your feet to anchor your back muscles into the bench and tighten your abs. Maintain this rigid body position throughout the exercise.
- Grip the bar, covering the ring.
- Lower the bar to your chest without releasing the shoulders.
- The bar, wrist, and elbow should stay in line at all times.
- Pause when the barbell touches your torso, then push the bar up with as much force as possible.
- Repeat according to your rep range.
3
Use floor press exercises. These are similar to the bench press.
- Begin by lying on the floor with your head near the end of a power rack.
- Keep your shoulder blades pulled together.
- Pull the bar off of the hooks.
- Lower the bar towards the bottom of your chest.
- Tuck your elbows towards your body throughout the movement.
- Lower the bar until your upper arm contacts the ground and pause.
- Press the bar back up as fast as you can. Use as much force as your can.
- Keep the bar, your wrists, and arms in line as you lift up.
- Repeat according to your rep range.
4
Use dumbbells to perform triceps extensions. You perform these from a standing position. ^{[10]
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- Start by standing straight with your feet shoulder width apart.
- Grab a dumbbell with one hand. With your other hand, steady yourself by grabbing onto a steady surface such as a gym bar or table.
- Bring the dumbbell up to your shoulder then extend the arm straight up so it is perpendicular to the floor.
- Rotate your wrist so that the palm of your hand is facing forward and your pinkie is directed at the ceiling. This is starting position.
- Slowly lower the dumbbell behind your head as you inhale.
- Pause when your triceps are fully stretched.
- Return to starting position by flexing your triceps as you breathe out.
- The upper arm should remain by the head at all times.
- Repeat according to your rep range. Then start over with the other arm.
5
Try a two arm dumbbell triceps extension. This exercise allows you to work the triceps using dumbbells from a sitting position. ^{[11]
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- Sit down at the flat end of a bench with a dumbbell in both arms.
- Bend your knees slightly and bring your torso forward by bending at the waist.
- Keep the back straight until it is almost parallel to the floor. Make sure your keep your head up.
- Keep the upper arms close to the torso. Keep the upper arms stationary as you use your triceps to lift the weights up and back behind you.
- Do this as you exhale. Pause when your arms are extended and parallel to the floor.
- Return to starting position as you inhale.
- Repeat this exercise according to your rep rate.
6
Perform a seated triceps press. This allows you to flex and extend your triceps with weights from a sitting position. ^{[12]
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- Sit down on a bench with back support.
- Grasp a dumbbell with both hands and hold it overhead at arms length.
- Keep your upper arms close to your head.
- Lower the weight behind your head until your forearms touch your biceps while you inhale.
- Exhale as you lift the weight back to starting position.
- Repeat this exercise according to your rep rate.

Method 3

Method 3 of 3:

Staying Healthy for Building Muscle

1
Include a rest day into your exercise regimen. Rest days are important for muscle recovery. On your rest days, you might consider incorporating foam rolling, stretching, and light cardio into your routine.^{[13]
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Expert Source

Julian Arana, M.S.eD., NCSF-CPT
Certified Personal Trainer
Expert Interview. 16 March 2020.}
- Without recovery days, your musculoskeletal system, nervous system, and immune system will become compromised because of the stress that weightlifting puts on your body.
- This puts you are greater risk for injury, illness, muscle weakness, and mood changes.
- Working out without recovery puts your body into stress and it releases certain hormones, such as cortisol. These can have negative effects on your body
- With recovery, your body compensates and repairs from the stress of weight training.
- On your rest day, drink plenty of water and eat healthy meals.
- If you must workout, do a simple cardiovascular workout and toning exercises without weights.
2
Eat protein-rich foods. Proteins are essential for muscle building. They will provide you with lasting energy and stamina needed for muscle building exercises as well as help to keep your muscles strong.^{[14]
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Expert Source

Julian Arana, M.S.eD., NCSF-CPT
Certified Personal Trainer
Expert Interview. 16 March 2020.}
- You will 1.2-1.6 grams of protein per kilogram of body weight. This ratio is said to promote muscle and bone health.
- Nutritional studies have shown that you should get at least 15% of your diet from protein.
- There are both animal and plant based sources of protein.
- Go for lean sources of protein such as seafood, poultry with no skin, lean beef and pork cuts.
- Other lean sources of protein are skim milk and low fat cheeses.
- Plant based sources of protein are soy and nuts.
3
Plan your protein intake at specific times. It is not just how much protein you eat but when that will help you to build muscle. ^{[15]
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- Have a protein rich food 20 minutes before each workout.
- Have another protein rich food just after a workout as well.
- For example, drinking 8 ounces of skim milk and having a yogurt afterwards is a good way to get protein in before and after.
- Current research suggests that protein is more viable as a nutrition source if it is split up into small quantities throughout the day.
- Women should opt for 80 grams of protein split up over 4 meals.
- Men should try to get at least 100 grams of protein a day, split up over 4 meals.
4
Don't skimp on fruits and vegetables. While lower in protein, these foods still have essential vitamins and minerals. They are also low in calorie and filling. ^{[16]
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- Melons such as cantaloupe are fast digesting because they are low in fructose (the sugar found naturally in fruit).
- This is good for body builders because slow digesting carbohydrates are not as optimal for muscle building.
- Spinach is very rich in nutrients such as iron and other vitamins. Spinach also contains glutamine, which helps to grow lean muscle.
- Specific types of polyphenols in apples can help to initiate lean muscle growth as well as prevent muscle fatigue.
- Apples are also a great fat burning source, so they are a good type of carbohydrate to eat before a workout.
5
Don't cut out carbohydrates entirely. Carbohydrates are essential for a healthy diet and some carb rich foods can help you to build muscle. ^{[17]
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- Brown rice is a carb rich food that will give you lasting energy.
- Brown rice can stimulate growth hormone, which encourages muscle growth and fat loss.
- Other grains like quinoa are also good for body building and general nutrition.
- Quinoa is packed with nutrients including protein and carbohydrates. It is associated with release of insulin related factors which promote healthy muscle growth and fat loss.
- Quinoa is also a slow burning carb. In small quantities, it can provide lasting energy throughout the day.

Community Q&A

Question

Do I need to add protein powder to my diet for get bigger arms?

Community Answer

Not necessarily. You should be able to get adequate proteins, amino acids and other nutrients from your diet without supplementing it.