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How To Build Big Triceps: My Workout Routine Revealed

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How To Get Huge Triceps

In this post, I want to share with you, my approach to building powerful triceps that are like steel.

Now, as per usual, there is nothing inherently complicated about building great triceps. In fact, it’s pretty damn simple.

All it comes down to is getting stronger on heavy presses. This will support great triceps development.

Throw one solid triceps isolation movement in the mix, with an emphasis on strength gains, and you will generate very solid muscle gains.

The Purpose of Triceps

You see, the point of triceps is to assist with pressing. In nature, it’s very rare that we ever have to do a pure triceps extension movement.

I’ve actually found that getting stronger on overhead presses, incline presses and weighted dips does the best job at growing triceps.

Funny enough, whenever I do too much direct triceps work, I actually have a harder time progressing on my compound movements…

Properly Training The Triceps

To me, the perfect balance is to focus on heavy presses in your workout arsenal, with one triceps isolation movement.

One of my favourite triceps exercises I’ve been doing recently are one arm overhead triceps extensions. I find this hits my triceps very well.

I perform this exercise reverse pyramid style…

For example:

  • Set 1 – 6-8 (heaviest set)
  • Set 2 – 8-10 (5 lbs lighter)
  • Set 3 – 10-12 (5 lbs lighter)

I’ll reduce the weight by 5 lbs with each set… When I score 8, 10, 12 reps, the next workout I will increase each set by 5 lbs…

Building strength in this manner, is a great way to support incredible triceps development. There is really no need to perform 3-4 direct exercises for triceps.

The triceps are already getting hit very hard from presses! If you overdo the direct triceps work, you will actually find it more difficult to build strength, and thus, add solid muscle!

What About Rest Pause?

Ah yes, rest pause training is a concept I have talked about quite a bit. Most recently in my article on how to build 3D delts.

Rest pause triceps extensions are very effective at inducing muscle growth, that said, I find my strength gains plateau when I do pump work on my triceps…

So, most of the year, I won’t do any rest pause work on triceps. Then, if I simply want to fill out my triceps fast, I’ll jump on the Arm Specialization phase in my Superhero Bulking Program for a couple months.

This blows my arms up very fast… That said, the foundation has always been building strength with reverse pyramid training!

Don’t underestimate the power of making strength gains on just a few key movements. That is what my physique has been built off of. And not only mine, check out some testimonials for my Superhero Bulking Program below.

*Your results may vary. Testimonials and examples used are exceptional results and are not intended to guarantee, promise, represent and/or assure that anyone will achieve the same or similar results.
Need my help finding the best program for your goals? Take the Kinobody Physique Survey to get started on your fitness journey today!

Your Kino Question For The Day: How did this article help you with adding size to your triceps? Let me know in the comments below.

Greg O'Gallagher

Greg O'Gallagher is the founder of Kinobody, a site dedicated to helping men and women achieve the lean, muscular, and aesthetic "Hollywood" physique. His fitness programs have helped hundreds of thousands of people transform their bodies and change their lives in the process.

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