When it comes to building bigger, stronger arms, most of us rely on the same triceps exercises repeatedly. While building bigger triceps is undoubtedly important, it’s important to keep in mind the supersets you use since these can make or break your results. You can build muscle and lose fat at the same time since doing supersets targeting different muscle groups can jump-start your metabolism, boost fat loss, and encourage muscle growth.
The Secret is in the Triceps
Building bigger arms is as much about the triceps as anything else. The triceps extend from your shoulder (or scapula, a bone in your back) and attach your biceps at the elbow joint. The larger your triceps, the larger your biceps. The triceps are also heavily involved in your ability to perform some upper body exercises, such as biceps curls and triceps extensions.
1) The Triceps Stretch and Pressdowns
One of the most powerful exercises you can perform for your triceps is the single-arm pressdown. The triceps pressdown works more muscles than any other triceps exercise, including the triceps pushdown and triceps extensions. It targets the triceps, chest, shoulders, core, and even the back, so it’s easy to see why it’s a staple in many strength programs.
2) The Suspension Trainer Triceps Extension and Dips
The Suspension Trainer Triceps Extension (or TRX Triceps Extension) is an exercise that strengthens the upper arm’s triceps muscles of the back. It is performed in a standing position with the TRX Suspension Trainer straps attached to a fixed anchor point. The straps hang at shoulder height, and the user stands between the straps, with their feet planted on the TRX anchor point. The arms are then extended, and the palms face forward.
3) The Plank-to-pushup and Cable Cross Pulldown
It’s not just your arms and shoulders that can get a workout—your core muscles play a big part in core strength. Use your core muscles to support your body as you lift weights, and use planks and pushups to build them up.
Follow the Workout Routine
Building bigger arms isn’t difficult when you follow a structured triceps workout routine that exercises your entire triceps: the triceps brachii muscle (the back of the arm) and the triceps medialis muscle (the front of the arm). The triceps brachii exercises the upper arm, while the triceps medialis raises your forearm and upper arm together, allowing maximum muscle stimulation. These exercises are compound exercises and involve using more than one muscle group in the movement.