The routine
Triceps · arm specialization
- Close-Grip Barbell Bench Press 4 × 8
- EZ-Bar Skullcrusher 3 × 10
- Triceps Pushdown - Rope Attachment 3 × 12
- Standing Dumbbell Triceps Extension 3 × 12
- Bench Dips 3 × 15
Best for bringing up lagging triceps.
Triceps Specialization
Triceps · arm specialization
The triceps make up two thirds of your upper arm, so if you want bigger arms, they matter more than the biceps. This plan trains all three heads: heavy close-grip pressing for mass, overhead work for the long head, and pushdowns for the squeeze.
Run it once a week alongside your pressing, and keep your elbows tucked to keep the tension on the triceps.
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Are triceps or biceps bigger?
The triceps are larger, making up about two thirds of the upper arm. If your goal is bigger arms, training triceps hard is the priority.
How do I hit all three triceps heads?
Overhead extensions bias the long head, pushdowns bias the lateral head, and close-grip pressing hits the whole muscle. This plan includes all three.
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