Triceps: 10 ways to build bigger arms

Not everyone finds it easy to build their triceps. Back in the August 2003 issue of Flex, Darrem Charles was candid: developing his triceps took years of experimentation, not just throwing weights around. Here are 10 practical ways to train the backs of your arms more intelligently, keep your elbows healthier and get more out of every set.

Darrem Charles wrote that you could learn more from his approach to triceps training than from that of most Mr. Olympia competitors. The reason is simple: his triceps have never grown easily. When a muscle does not respond straight away, you need to get more precise. Which exercise can you really feel in the muscle? Which puts stress on your elbows? What actually helps you grow?

Why do your triceps need precise work?

At first glance, the triceps seems like a straightforward muscle: its main job is to extend your arm. In reality, there is more to it. The triceps has three distinct heads, and exercises target them from slightly different angles. That is why one pressdown variation is not enough if your goal is more complete development.

Darrem Charles noted that he feels barbell cable pressdowns more in the lateral head, while the rope variation gives him more sensation in the medial head. The French press also changes when you use two dumbbells instead of a barbell. According to him, this shifts the emphasis toward the lower part of the triceps, just above the elbow.

There is one important point here: your elbows are the weak link in this workout. Your elbow joints and triceps are easily injured, especially if you cut your warm-up short or let your technique break down. Starting properly is more than a casual recommendation. It is part of the workout.

10 tips for triceps growth

1. #1 Warm up properly. Do at least 2 warm-up sets before your first working set. Start with cable pressdowns using a rope or V-bar. This makes it easier to keep your elbows tucked against your sides and prepare your triceps for heavier movements.
2. #2 Train different areas. Do not stick to one angle. Use a barbell, rope, dumbbells and cable. Each variation feels slightly different and helps you work all 3 heads.
3. #3 Always use proper technique. Cheating does not make your triceps bigger; it increases your risk of injury. Keep your shoulders, elbows and wrists under control. Your forearms should move, not your entire upper body.
4. #4 Focus on the contraction. According to Darrem Charles, lockout is the most important part because the triceps only contract 100% when your arm is fully extended. Pause at lockout for a couple of seconds and squeeze the muscle.
5. #5 Grow with pyramid sets. A pyramid means increasing the weight while reducing the repetitions. For example, 15 reps, then 12 reps and finally 10 reps. This warms up the muscle and prepares your body for heavier work.
6. #6 Variety is good. Alternate between lighter and heavier workouts from week to week. Change your exercises, their order and your training volume. Your body adapts quickly when the routine stays the same.
7. #7 Grow through the burn. Choose a weight that makes the final reps difficult. The first reps get the muscle working, but the last couple force it to work hard. Do not finish an exercise before you have really done the work.
8. #8 Avoid overtraining. The backs of your arms also work during chest presses and overhead presses. Darrem Charles trains his triceps once a week and schedules that workout as far from his chest and shoulder days as possible. He does no more than 9 sets.
9. #9 Practice posing. Posing is not just for the stage. It teaches you to contract the muscle and helps you see more clearly how all 3 heads stand out.
10. #10 Keep a training log. Write down your exercises, weights and reps. This lets you see what works and what does not. The simple truth is that knowing where you have been helps you understand where to go next.

Triceps routine: light and heavy weeks

Darrem Charles used two different workouts. One was lighter, the other heavier. Both kept the number of sets in check, and all sets followed a pyramid. This is a useful approach: you do not have to chase your maximum every week, but you do need to know what you are doing.

Workout A (light)

• Rope cable pressdowns 3 x 15, 12, 10
• Presses on a dedicated triceps machine 3 x 15, 12, 10
• Bent-over triceps extensions 3 x 15, 12, 10

Workout B (heavy)

• Cable pressdowns 3 x 12, 10, 8
• French press 3x 12, 10, 8
• Overhead cable extensions 3 x 12, 10, 8

*All sets follow a pyramid
**Alternate between workouts A and B from week to week

Honestly, this routine’s strength is its simplicity. There is no unnecessary clutter. It has a warm-up, controlled technique, different angles and a clear repetition scheme. If your elbow starts to complain, reduce the weight. If your technique breaks down, your set is already over.

What should you pay attention to when training triceps?

First, pay attention to what you feel in the muscle. If a cable pressdown turns into a press driven by your shoulders and torso, your triceps are no longer doing most of the work. Keep your elbows still and let your forearms do the moving. A slower eccentric phase also helps, because it prevents the weight from simply dropping back down.

The second factor is recovery. If your chest, shoulder and triceps days all fall back to back, the backs of your arms get too much indirect training load. One solid triceps workout a week may be better than two half-hearted, painful ones.

The third factor is your training log. Record not just the weight, but how it felt. Was your elbow comfortable? Was your lockout clean? Did the final reps make your muscles burn, or did your technique simply fall apart? These notes are sometimes more valuable than a new exercise.

FAQ: triceps and growth

Should you train your triceps more than once a week?

If you train your chest and shoulders hard, your triceps already get additional training load. Darrem Charles preferred to train his triceps once a week to avoid overtraining.

Why should you keep your elbows still?

Because the purpose of a triceps exercise is to extend your arm, not move your whole body. Keeping your elbows still keeps the training load where it belongs.

Do you need to feel a burn on the final reps?

That burn doesn’t have to mean sloppy technique. But if your final reps are controlled and challenging, your muscles have received a clear signal to grow.

Author: Translated by Ken Hüüdma

Source: WHO – physical activity.

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