Grow Your Triceps Fast with Science

Do you want impressive arms?

Focus on your triceps—they make up two-thirds of your upper arm!

Understanding the Triceps

The triceps muscle, located on the back of your upper arm, has three heads: lateral, long, and medial.

The long head is crucial for a bulky appearance, extending from the shoulder blade and spanning the entire tricep.

A detailed view of the triceps muscle, showcasing its three heads.

Key Exercises for Long Head

Want that bulky, defined look?

Target the long head with these exercises:

Cable Tricep Kickback

Warmup set: 10 reps

Rest 60s

Set 1: 15 reps

Rest 60s

Set 2: 15 reps

Rest 60s

Set 3: 12 reps

Drop set rest: 0s

Set 4: 10 reps

Overhead Extensions

Warmup set: 10 reps

Rest 60s

Set 1: 15 reps

Rest 60s

Set 2: 15 reps

Rest 60s

Set 3: 12 reps

Drop set rest: 0s

Set 4: 10 reps

Techniques for Growth

Full Range of Motion:

Stretch and contract your triceps fully during each rep for maximum growth.

Focus on Form:

Keep your form strict to ensure the long head gets properly targeted.

Progressive Overload:

Gradually increase weight or reps to keep challenging your muscles.

Volume and Frequency:

Train triceps 2-3 times a week for balanced growth and recovery.

Triceps Training Summary

Conclusion

Want sleeve-filling arms?

Focus on your triceps, especially the long head.

Use these exercises and tips to see quick results.

My clients and I have achieved great success with these strategies.