How to Increase Tricep Size

[jamargis]

I have lifted for quite a while and know the exercises that workout the triceps. My strength has increased, but how do I increase the size of my triceps?

Please let me know what exercise and the amount of sets or reps that you do...

[Mbucks7]

I have lifted for quite a while and know the exercises that workout the triceps. My strength has increased, but how do I increase the size of my triceps?

Please let me know what exercise and the amount of sets or reps that you do...

Dips 3 sets of 8-10 will do

you should be able to add weight to your body weight eventually

skullcrushers and tricep kickbacks are also very good

[SteveGolds]

Dips 3 sets of 8-10 will do

you should be able to add weight to your body weight eventually

skullcrushers and tricep kickbacks are also very good

This, except I would do dips till neer failure, or absolute failure if you have a partner with you.

Skullcrushers are also awesome. And make sure you are getting a surplus of calories too.

[t_rave]

Deadlift and Squat.

[That70sShowDude]

My favs are dips, skullcrushers, and pushdowns.
My triceps seem to be advancing more than biceps, but who knows.

[2256]

DECLINE skullcrushers

[ShreddPain]

eating enough food

[joenj07087]

eating enough food

I second this....even more important that what excercise...eat to grow...: )

[DOC_M]

over head tricep extentions and v-bar tricep pull downs.
these two worked for me.

[Juggernaut33]

over head tricep extentions and v-bar tricep pull downs.
these two worked for me.

I agree with OH extensions.

[just1spark]

weighted dips and v-bar pushdowns

[MR_HESS]

Weighted dips - 5 sets (w/weight....last set drop the weight and burnout)
Close grip bench press - 5 sets of about 8-12
Bench dips (put a plate on your lap and go down as far as you can)
skull crushers (lighter weight, form is number one - elbows in)
Burn out with some type of overhead or pull down on the cables

That's what I've been doing....might be worth a try

[BigD_SEVA]

yall smurfs are smurfin in a smurf thread

[DJAuto]

I enjoy performing 2-4 movements with 4-5 sets of 8-20 repetitions. The area is also targeted on chest day.

[Ka0s]

Deadlift and Squat.

Can you explain how the triceps contract during these 2 exercises? I'm not seeing it.

[chmbs1]

eat more protein and do lots of pushups. I do pushups 3 times a week in between my upper body sets, like 400+ per workout and my triceps have blown up alot.

[GracieJiuJitsu1]

Crunches,150 of them every hour,everyone knows its good for your abs to do this,and because you have a six pack,your gonna have huge triceps.

[SIr RicCuS]

Skullcrushers, rope push downs, kick back, and weighted dips will help. And eating a putload of protein.

Also, workout your entire arm in moderation. Get some biceps exercises as well.

[baco_bacon]

-CGBP
-Skulls
-Skulls superset CGBP
-OH DB Tricep Press

Pushdowns/kickbacks to fatigue them

[ThundaHorz]

yall smurfs are smurfin in a smurf thread

HAHAHAHA x10000

[Mr.Cooper69]

Deadlift and Squat.

Hate kids like you. You're not special because you do squats and deads. Everyone here does. I have not done an isolation exercise in months, but you know what...I'm gonna be a reasonable human being and answer the OP's question.

OP, do the following:

Decline E-Z bar Skull Crushers, keeping the bar perpendicular to the bench, NOT THE FLOOR at max extension...this will keep your tri's udner tension for the duration of the exercise

Also underrated is the single dumbell one arm overhead extension without flaring the elbows and going deep behind your neck.

But if it were me, I'd just do weighted dips, close grip bench, barbell bench.

[t_rave]

Haha ^. That's a nice try at an insult of knowledge. These two excercises combined with any variation of tri movements are proven to increase size. Why? Test release is maximum when doing both lifts and in turn results in a whole body gain. Good game, almighty "kid".

weighted Dips
CGBP
decline SC.

[Ka0s]

Haha ^. That's a nice try at an insult of knowledge. These two excercises combined with any variation of tri movements are proven to increase size. Why? Test release is maximum when doing both lifts and in turn results in a whole body gain. Good game, almighty "kid".

weighted Dips
CGBP
decline SC.

Go away.

[gomez26]

Can you explain how the triceps contract during these 2 exercises? I'm not seeing it.

Go away.

you need to buy & read starting strength and practical programming. even if u never actually run the programs. its the best money u'll ever spend. then u need to buy another copy of starting strength & another copy of practical programming but dont read them (obviously coz u already have) but put them in a safe somewhere for backup in case u lose the first 2 copies. its the best insurance policy u could ever buy.

[Mr.Cooper69]

Haha ^. That's a nice try at an insult of knowledge. These two excercises combined with any variation of tri movements are proven to increase size. Why? Test release is maximum when doing both lifts and in turn results in a whole body gain. Good game, almighty "kid".

weighted Dips
CGBP
decline SC.

good god. i feel very, very sorry for you.

[The-0ne]

I vote for dips and skullcrushers. Brutal on the tri's.

[_Jordo]

good god. i feel very, very sorry for you.

well said

[riverbank]

Haha ^. That's a nice try at an insult of knowledge. These two excercises combined with any variation of tri movements are proven to increase size. Why? Test release is maximum when doing both lifts and in turn results in a whole body gain. Good game, almighty "kid".

weighted Dips
CGBP
decline SC.

jamargis indicated that he's been lifting for a while and was basically looking for mass builders for his triceps workout. You've assumed his workout plan is garbage by posting "Deadlifts and Squats".

If I posted asking for some fresh exercise selection for my tris and you posted that bull**** I'd be insulted.

[rayr2010]

1) start with rope push down 3x8, go heavy (nice warm up)
2) skullcrushers 3x8, go medium weight (these provide best stretch imo)
3) close grip bench 3x8(these blow em up size wise the most imo)

i havnt done close grip much, i prefer skullcrushers, but i also see and feel how close grip blows em up. i do all this after a full chest workout, and after my 2x15 dips.

[Red1922]

Tri's for me is one of my best body parts. I usually hit them heavy with skull crushers fpr 3-4 sets at the 4-6 rep range, then over head rope extensions for 10-12 reps and pulldowns for burnouts. For the burn outs I start at the heaviest weight i can get 20 reps with and work my way down going to failure at each level.

I also do 3 sets of bodyweight dips in the 10-15 rep range on my non tricep working days.