A lot of people out there are struggling to get bigger arms, and are searching over the internet that how to get bigger arms fast in a month, how to get bigger arms in a week and so on.
But guys what do you think, would there be any magical exercise which will instantly grow your arms just like that. No! that ain't gonna happen, we all know that. But still we fall into trap for tips like these and when results don't show, we end up getting demotivated and quite eventually.
Most of us know that two-thirds of our arms are our triceps. So if we want to grow our arms bigger then we would have to work on our triceps muscle.
No doubt so far? Okay, so moving on to the exercise part.
We all know the exercises for triceps will remain the same, there won't be no change in them. It's not the exercise what matters, what matters is how you perform those exercises. What is your technique in carrying out a certain exercise, that's what is crucial in building muscle and growing them in general.
So now I have cleared out the air that there are no magical exercise, let's move on.
TRICEPS ANATOMY
Let's First Know what our Triceps muscle are made up of.
Our Triceps muscle is made up of 3 heads, namely-
- The Lateral Head
This is Responsible for the Horse shoe shape in our triceps.
- The Medial Head
- The Long Head
This head of the triceps carries the majority of mass. If tricep is two-third of an arm then "Long Head" of the tricep consists the two-third of the tricep mass. So 2/3 of the 2/3 makes up the 4/9 if you are a math major. So long head of the tricep makes up the four-ninth of the entire arm. (I would have to check my math there!)
FUNCTION OF THE TRICEPS
Majority of the gym going population knows about the function of the tricep and that is to extend the elbow and straighten the arm.
Okay! Enough talk, lets move on to the tip.
MASTER TIP TO GROW BIGGER TRICEPS FAST
There's just one little trick that you can apply to your Tricep Exercises to grow bigger tricep fast and effectively.
I can guarantee that this small little tweak will boost your triceps growth on an exponential level.
So the secret to Build Bigger Tricep is to extend your arm completely; straighten your arm through the end in a straight line.
Okay let's learn how you can actually apply this tip in your actual tricep workout or tricep exercises.
1. Triceps Pushdown
So in this exercise we are majorly focusing on the Lateral Head of the tricep. What you have got to do is to perform the tricep pushdown just as you usually do, but when you go down to the extension, I want you to fully extend your elbow.
Straighten your arm completely by covering the last couple of inches that most of us leave when we do our tricep pushdown. We tend to leave last few inches and that's what sabotages our tricep growth and deter in their effective growth.
2. Lying Triceps Extension
This exercise will also remain the same for the majority of the part, but here again we are going to apply that same little tweak; we fully extend our elbow.
When you move your hands up try to get it to the straight line by really focusing on your tricep; squeeze your tricep as hard as possible to create the most amount of tension on it.
3. Close Grip Bench Press
Again we are going to apply the same trick as we did in the last two exercises. When we press off from our chest, we straighten our arm completely and feel the contraction on the tricep muscle.
We can also apply the same trick on the bodyweight tricep exercises also like-
- Diamond pushups
- Bodyweight tricep extensions
- Tricep dips
Don't just push yourself off the surface but actually push through your tricep and straighten your arm completely by squeezing the tricep muscle.
MISTAKES TO AVOID TO BUILD BIGGER TRICEPS
Well, now you know how to actually grow your triceps by applying this one tip, but there's one thing that you should take care of and avoid doing.
Because doing so will not only hinder in your tricep growth but also jeopardize your joints.
When extending your elbow, try to squeeze from your tricep and not take the load on the elbow. Keep your tension on the tricep muscle itself.
That's the one thing you should take care of, because most of the time we end up putting the entire load on our elbow joint and take away the stress from the muscle itself.
Close grip bench press is a great example of this, when we get to the end point of the movement, we tend to either put the stress on our shoulders or the elbow joints.
So I don't want you to commit that mistake.
THE BOTTOM LINE
There are no secret tricep exercises which magically will make your tricep bigger.
Try to initiate the movement by contracting your triceps and extend your elbow completely so to get the full range of motion and maximizing tension on triceps muscle.
Squeeze from your tricep and try not to take the load on your elbow joints.
Apply this single tip in your next tricep workout, arm workouts or whenever you are doing any tricep exercises and get those triceps muscle growing like never before.
Guys it's these little small tweaks and changes which leads to the major growth. All these small details matter, no matter if you are working out in the gym or if you want to grow life, focus on small things because these are going to be the ones which will take you to the heights that you want to achieve.
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