Want bigger arms? Want a bigger bench? Want to look jacked holding a cup of coffee? Then train your triceps.
Remember, your triceps are bigger than your biceps, so don't spend your entire arm workout on your bi's. Also, your bench press and overall pressing strength is largely dependent on your triceps.
Here are a few new ways to trigger triceps growth:
1 – Medball Pushdown
Using a medball on the assisted dip machine allows you to follow through to your fingertips at the lockout of each rep, targeting all of the supportive muscles surrounding the elbow.
Use light weight for 3-5 sets of 20-30 reps at the end of your bench and pressing workouts.
2 – Skull Crusher with Chains
Chains look cool, make a lot of noise, and are insanely effective for building strength.
The sticking point of the bench press is usually as you're locking out. The bar starts to slow down and your triceps work hard to finish the rep. Using accommodating resistance with chains will make your lockout stronger.
What's more, the variability of chain resistance at lockout creates greater tension in the triceps.
3 – Banded Dip
Watch this video as many times as it takes to actually focus on the exercise and not Rambo, the horny pit bull.
Dips have been wrongly vilified. The people who say that dips are bad for your shoulders are the same people who scream, "Squats are bad for your knees!" Wrong. Sitting hunched over all day then trying to lift weights you can't handle is bad for your body, not the movement itself.
If you have the shoulder mobility and strength to do dips, they should be an integral part of your program if you want bigger, stronger triceps. Add a band to the mix and you'll create greater lockout tension through accommodating resistance.
4 – Russian Dip
Whether this originated in Russia or not, it's a damn good exercise. I'd compare it to the turnover portion of a muscle-up. Keep your legs extended out in front of your body to counterbalance your weight and engage your core.
Warning: Don't do this if you have wrist issues. Instead, anything with handles (dips using the dip bar or dumbbell push-ups) is probably a safer bet.
5 – Single-Arm Cable Extension
The majority of strength and mass gains come from doing heavy compound lifts, but there's a time and place for isolation exercises. For an isolation movement to be effective, it needs to... drum roll... isolate the targeted muscle(s). This cable extension does just that.
Keeping your upper arm level with your shoulder, "cup" your biceps with your free hand and hinge at the elbow. This helps you eliminate any potential swinging or momentum and really dials in on the deep, supportive muscles surrounding the elbow.