The triceps are the muscles behind the back of the arm. Its Latin name is triceps brachii. The muscle has this name because it is composed of three heads: long, medial and lateral. The triceps make up about two-thirds of the circumference of the upper arm, making it an area to work out if you want to have larger arms.
Steps
Step 1. Use compound exercises
These exercises use 2 or more joints. This translates into being able to lift more loads, and consequently more muscle mass for you. To be able to stimulate all three heads of the triceps it is essential to use heavy loads. Examples of these exercises are dips and close grip bench presses.
Step 2. Don't neglect the long head
The long head of the triceps is more difficult to train in the lifting exercises than the other heads. For this reason, you should include specific exercises for this garment, such as overhead dumbbell extensions.
Step 3. Complete 4-12 repetitions of the exercises
This is the optimal rep range for muscle growth. You can occasionally complete more or less repetitions, but in most exercises you should follow this advice.
Step 4. Eat a lot
If you want to grow your muscles, you need to consume large amounts of calories to have the energy for workouts and recovery. Only by eating and resting the right way will you maximize the benefits of your workout.
