Do you want to add some lean muscle to those triceps? If so, check what we have for you here.
In this post, we will be covering 4 need to know exercises that, when done right, will force your triceps to grow. Read more…
After posting another post of Ryan Humiston focusing on the biceps I wanted to share another simple but effective masterpiece again published by Ryan on his YouTube channel, this time targeting the triceps.
So, today we will be going into the four exercises you need to add to get those triceps growing.
Triceps Exercise #1 – Close Grip Bench Press
You know probably already know about the close grip bench press.
The variation we’re covering here is actually a floor version.
So you ‘ll do floor presses with a close grip.
The reason why these are so effective is that Ryan’s whole methodology is about pushing blood in the muscle.
Even when you’re overloading that muscle, you’re pushing a ton of blood in there and it’s a complete pause at the bottom.
So, it takes all the momentum out of it and you’re just driving through that tricep.
Now it goes without saying, but just to make sure we’re on the same page, you’re never locking that elbow out.
After about 3 sets of heavyweight of about 6 to 10 reps, do a “Widowmaker” set, which is basically 20 to 30 reps just pushing until you can’t move that muscle. Really push it to the limit.
Triceps Exercise #2 – French Press
Ryan’s favorite attachment for triceps is with the rope because with a little tweak of the wrist, you can really engage it that much more.
And one of the best ways to use it is with a French press.
Now even better than dumbbells.
Dumbbells are great. You can move a ton of weight and you get a nice good contraction there.
But the problem is you’re limited because you’re working against gravity the entire time and after a certain point, you’re really just moving the weight over your head and you lose that engagement.
Now with the rope, you’re engaged the entire time and its constant tension.
You’re not going to be able to use a ton of weight because you got to pick this up and hand it to yourself basically.
But it’s really an incredible squeeze.
And the nice part too is that you can change the angle of your wrist and engage that tricep that much more.
Don’t be afraid to get inventive with days if you want to drag over a bench and just sit on that or just sit on the floor.
And the same goes for the angle which you pull.
Some people feel better if they’re pulling straight up. If you get a little bit of angle, that might be the one for you.
Triceps Exercise #3 – Cable Press Down
If you’ve ever seen somebody do press downs with a T-bar handle, it’s a great movement.
Problem is, no matter who you are, wrist flexibility’s going to be an issue.
So, the one thing you do is grab two handle attachments and as you’re pulling down that same motion, you actually get to pull it apart and which engages the triceps that much more.
And the one thing you’ll want to do is roll your shoulders forward. That’s just going to engage the inside of that tricep.
Triceps Exercise #4 – Reverse T-Bar Dips
The level of intensity is based upon how low you put the bar.
So, what we’re going to do is let yourself drift into a stretch and then flex back up and then it’s just repping it out from there.
The same principles apply here.
Don’t lock it out, but also try to find that range of motion that really works for you.
Push nice and high to keep the tension on that triceps and making sure you’re not relaxing at the top.
So you might have to cut the motion even in half.
So, you might go from the floor stretch to a half rep, but if you’re engaging the tricep, we’re just trying to burn it out, push a ton of blood, and just finish them off.
Ryan’s Video
Conclusion
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