The ONLY 2 Exercises for Thicker Triceps

If you have felt triceps or they are just not growing the way you want them to; it most likely comes down to not focusing on the right head of the triceps when it comes to your triceps workouts.

You see, if you want to build big arms that will fill your shirt sleeves, you need to focus on the long head of the triceps first and foremost. This head makes up 2/3 of the size of the triceps, the muscle that makes up 2/3 of your arm. So, training it correctly and effectively will help to build significant arm size.

To best train the long head of the triceps, you need to focus your efforts on two exercises.

The first exercise you need to start applying to your triceps workouts is the lying triceps extension. While similar in appearance to a skull crusher, this exercise instead puts loaded stretch on the long head of the triceps (something you don’t get with a skull crusher.) The key here is to make sure your arms don’t come too far forward as doing so will take tension off the triceps at the top of the exercise.

The second exercise you want to add to your routine is the rocking pushdown. This variation of a classic pushdown will keep tension on the triceps throughout the range of motion simply by the fact that the line of resistance (the cable) will be perpendicular to the forearms from beginning to end.

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Jeff Cavaliere MSPT, CSCS served as both the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health Sciences University of Connecticut Storrs. He is a certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA).