How To Get Bigger Triceps FAST (1 Key Exercise You’re Not Doing)

If you’re struggling with your triceps growth or just want to get bigger triceps and bigger arms fast, then there’s one tricep exercise that you need to include in your weekly routine. Many of you watching have likely heard that by just doing enough of your compound movements like bench pressing, that your arms will naturally grow and you’ll get big triceps as a result. And that is true–to a certain extent. But while the other two heads of your triceps only cross the elbow joint and only function to extend the elbow, the long head also crosses the shoulder joint and has an additional function to extend the shoulder. And during your movements like the bench press, your nervous system will preferentially recruit muscles that only cross one joint because those muscles tend to be more efficient Meaning, if you aren’t supplementing your pressing movements with additional triceps work, OR you are but you’re not choosing the right triceps exercises for the triceps long head, then you’re leaving a ton of potential gains on the table. So, to get bigger triceps, what I’d recommend is to ensure that you’re regularly performing a triceps exercise that specifically emphasizes the long head within your triceps workout.

Most triceps exercises where the arms are held overhead will effectively accomplish this. For example, the lying overhead extension is a great tricep exercise that targets the long head. But, we can take this movement and make it even more effective. Since we know that the long head of the triceps functions to both extend the shoulder and extends the elbow, we can combine these two functions into one movement. One option is to simply modify your traditional rope or bar pushdowns. Instead of keeping your elbows locked into your sides, allow them to raise up and initiate each rep by first extending the shoulder and then finishing the rep with elbow extension with your elbows by your sides. And to take it one step further, once your triceps fatigue to the point where you can no longer finish the reps, you can extend the set by just performing the first part of the exercise until you completely fatigue there. As a result you’ll likely feel a burn in your triceps that you’ve never quite experienced before.

Another option that’ll help you get bigger triceps is to perform these modified pushdowns lying down instead like so. This orientation only helps prevent any momentum or cheating during your reps, but the line of resistance from the cable forces the long head to constantly work against the resistance to not only bring the elbows down but to then keep the elbows pinned in place as you fully extend at the end of each rep.

Lastly, option 3. Note that the same concept can be taken and applied to your traditional lying overhead extensions with either a bar or dumbbells. There are 4 parts to this movement that’ll get you big triceps.

Part 1: First, start with your hands held directly above you. Then, lower them to your sides.

Part 2: From here, straighten your arms back behind your body and lock your elbows in position.

Part 3: Lower the dumbbells to behind your head and then extend them back up again.

Part 4: From here, drive your elbows back to the starting position and then straighten your arms up overhead.

That all counts as 1 rep. As you can imagine, you won’t be able to get many reps but each individual rep will place a ton of tension on your long head as you move through its various movement functions. Focus on control, use light weight, and do experiment with different grips and ranges of motion with this movement just to find what feels most comfortable for you and your elbows. I’ve found that using a neutral grip with dumbbells tends to be the best option for most people.

But try out these different exercises for the triceps long head and find which one enables you to best feel that long head working. I’d highly recommend choosing one or two of these exercises to do at least once a week to supplement your current pressing movements or to even swap out some of your other triceps exercises with. As this is the head that tends to get left behind yet is largely responsible for the overall size of your triceps. By focusing on this, you’ll very quickly be able to get bigger triceps – fast.

And for a step-by-step program that shows you exactly what to workout week after week to ensure you’re maximizing growth and not letting any muscles lag behind, simply take the analysis quiz to discover which science-based program would be best for you and where your body is currently at below:

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54 thoughts on “How To Get Bigger Triceps FAST (1 Key Exercise You’re Not Doing)

  1. Aditya phatak says:

    Can doing a drop set from say 3-4 rep max and gradually dropping weights all the way to 20-25 rep max target both fast and slow twitch fibers of that muscle simultaneously?

    • Onur Böle says:

      Typically, you can’t do 3-4 reps of an isolation exercise with perfect form, as other parts of your body will try to contribute. Secondly, a heavy isolation exercise puts too much stress on your joints, elbow injuries are not uncommon with exercises like overhead triceps extensions. Going heavy on them is not wise. Thirdly, slow twich muscle fibers do not grow as much as fast twitch fibers, and while fast twitch fibers aren’t recruited in long duration sets, slow twitch fibers are always recruited, even if you do 3 heavy reps; they don’t get exhausted, but they still work. So you don’t need to train slow twitch fibers exclusively. Finally, triceps are a fast twitch dominant muscle group, and arguably play more role than any other muscle in heavy presses. So if you want to get the best of both worlds, do heavy presses, like sets of 6, and do isolation work in 10-20 rep range. To grow your fast twitch fibers, you will need to do minimum 30-50 reps a session using them. You can’t achieve that with drop sets. You still need proper 5-10 sets of 5-6 reps to stimulate your fast twitch fibers to grow. You probably won’t need a drop set after that, unless you are super advanced and have hit plateau. Even then it is not the only or best solution.

  2. Varun Sylvester says:

    Whenever I do tricep extension over my head, I get this snappy feeling like my tendons and nerves are moving each time I extend..this prevents me from doing overhead triceps extension..any solution for that?

    • Onur Böle says:

      I’m experienced in this. Your solution is to do overhead extensions last as a finisher, never less than 10 reps, ideally 15 or more. Start with a full contraction movement where your elbows move behind your body, like pushdowns or dips. Then move to another exercise that loads your triceps with your arms in front of the body, like close grip bench presses, pin presses, floor presses, JM presses. By this time your elbows will be ready for lying overhead presses. Use a weight that you can lower in 3-4 seconds slowly under control, keep your arms slightly angled (not perpendicular to the floor at the top) so you get constant tension and more range of motion as you will lower it literally overhead and not to your forehead. Use dumbbells, not a bar, so you can freely move the weight pain-free as it suits your anatomy – I do it with a neutral grip. If you do it this way for high reps, you won’t be able to use much weight. Tension will be on your muscles, not your joint, which you have prepared for the exercise through other movements. This will cause so much pump at the end of the workout, make you sore the next day.

      If this doesn’t work, nothing will. Avoid the exercise then, and if you feel pain at other times, see a doctor.

    • Aeneiden says:

      @PolishSlayer yes but you keep saying “before you continue to push through pain”. I maintain that when you experience pain, first rest and maybe try lower weights but if the pain persist, see a doctor or therapist

  3. The Higher Space says:

    I watched Arnold workout once and he was doing the pushdowns like that, starting kinda high before pushing down .. I’ve always wondered why since everybody keeps the elbows close and do the movement we all know .. The guy is a natural lol (or Terminator is real and he knew about this recent study when he was in the future!!)

  4. Pendlay Roe says:

    4:40 You are NOT generating a ton of tension in the long head here. This exercise combines the skull crusher and rolling tricep extension into the same movement while diminishing the benefits of both. Just do skullcrushers and move your elbows during the reps to fully activate the long head.

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