When people think “big arms,” they think biceps.
That’s a mistake.
The triceps make up around two-thirds of your upper-arm size. If you want sleeves-stretching arms, your triceps — not your biceps — must become your priority.
The good news?
You can build big triceps in two powerful ways:
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By training them directly with focused triceps exercises
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By growing them indirectly through heavy compound lifts
Use both, and your arms will grow faster than either method alone.
PART 1: BUILDING BIG TRICEPS BY TRAINING THEM DIRECTLY
The triceps are made up of three heads:
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Long head (the biggest contributor to size)
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Lateral head (outer “horseshoe”)
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Medial head (lower arm thickness)
To build full triceps, you must train all three through different movement patterns.
1) Pressing Movements for Thickness
These exercises overload the triceps with heavy weight:
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Close-grip bench press
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Weighted dips (upright torso)
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Floor presses
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JM presses
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Pin presses
Use low to medium reps (5–8) and focus on progressive overload.
These build raw mass.
2) Overhead Movements for the Long Head
The long head only fully activates when the arm is overhead.
Best options:
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Dumbbell overhead extensions
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Cable rope overhead extensions
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EZ-bar skullcrushers
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Incline or decline extensions
Key rule:
Train in a deep stretch — don’t rush reps.
This is where width and fullness come from.
3) Isolation for Shape and Detail
Cable work builds density and finish:
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Pushdowns (rope, straight bar, reverse grip)
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One-arm extensions
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Kickbacks (slow, controlled)
Moderate load, constant tension, strict form.
4) Volume & Frequency
The triceps recover quickly.
Ideal:
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10–16 working sets per week
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Spread across 2 sessions
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Mix strength + pump days
Example:
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Day 1: Heavy pressing + overhead work
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Day 2: Cables + long-head focus
PART 2: BUILDING BIG TRICEPS WITHOUT TRAINING THEM DIRECTLY
Yes — you can grow triceps without a single pushdown.
The secret is heavy compound training.
1) Bench Press = Arm Growth in Disguise
Every time you bench, your triceps fire hard through lockout.
Close-grip benches increase activation even further.
If your bench gets stronger — your arms get bigger.
2) Overhead Press Builds Mass
Strict barbell pressing overloads the triceps aggressively.
Especially at the top half.
No momentum.
No leg drive.
Just pressing.
3) Dips & Push-Ups
Bodyweight exercises place high volume stress on the triceps.
Add:
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Weight
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Pauses
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Slow lowering
Result: hypertrophy without isolation work.
4) Why Some People Have Big Triceps Without Training Them
They:
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Press heavy
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Eat enough
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Sleep properly
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Carry bodyweight
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Progress in compound lifts
Their arms grow as a side effect of becoming stronger.
NUTRITION & RECOVERY: THE GROWTH MULTIPLIERS
Training builds stimulus.
Food & sleep build mass.
Protein like LA Whey Gold
Aim for 0.7–1 g per pound of bodyweight daily.
Calories
If you’re not gaining weight — your arms are not growing.
Sleep
No recovery = no hypertrophy.
Creatine such as Explosive Creatine
One of the few proven supplements to increase strength, work capacity and muscle fullness.
THE FINAL STRATEGY
Want unbeatable triceps?
Do this:
Lift heavy
Add direct triceps work
Press often
Eat more
Sleep deeper
Train consistently
Big triceps are built two ways:
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By intelligently training them
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And by becoming brutally strong on compound lifts
Ignore either, and your growth stalls.
Master both, and your arms will transform.
