How to Get Big Triceps Fast


How big your triceps get is ultimately dependent on the genes you have inherited from your parents but nevertheless there are countless ways to attack the three heads of your triceps. When a bodybuilder starts training for the first time it takes the basics to get results fast.

These basic triceps movements would include dips, triceps extensions or skull-crushers and a pushdown of some sort. Usually after about a year of training a bodybuilder would start to understand which of the many triceps movements gets the best results. We all have different forearm length and some movements work better for some people and not others.

If we ask someone who was born with good triceps like Mr. Olympia winner Jay Cutler, he will tell us that close-grip bench-press work best for him to gain size on his already huge arms. But he will tell you himself that it takes time to see what triceps movements works best for you.

One should always be aware that the triceps will be maximally contracted when locking out on a bench-press or a dipping motion. However good results can be achieved in developing the size of the triceps by doing drop sets or rest-pause training without locking out the triceps.

The triceps are around 75% the size of your arms so the shape of the three heads inserting into the elbow is going to dictate how good you look without your shirt on. If you understand how to perform drop sets then the triceps routine listed below will make a huge difference to the size of your arms.

Dips or Decline Close-grip Bench-press 3 sets 9, 7 and 6 reps
One-arm Pushdowns (with max isometric contraction) One set holding for 20-30 seconds
One-arm Pushdown (drop set) 1-2 sets of 8 reps
Overhead Extensions (drop set) 1 set of 8 reps

If you are more advanced and would like to try the Jay Cutler triceps workout of 18 sets then try the following triceps routine to really hammer the living daylights out of your triceps. It needs to be said that doing 18 sets just for triceps is crazy if you are training once a day, but this is what Jay posted.

Rope extensions 3 X 8-10 reps
Angled-bar pushdowns 3 X 8-10 reps
Two-armed D/B triceps ext. 3 X 8-10 reps
Machine dips 3 X 8-10 reps
One-arm pushdowns 3 X 8-10 reps
One-arm D/B extensions 3 X 8-10 reps

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