How to Get Ripped Triceps
Accounting for about 2/3 of the size of any are the triceps are a very crucial muscle group to work if you’d like to have massive arms. The problem is they can be a hard muscle group to hit because unless lifts are done with the full range of motion it can be difficult hitting every part of the triceps. Also, some of the better exercises need great form otherwise you’ll be hitting a different part of the body.
With that said let’s get right to it. Getting ripped is actually pretty simple actually as that’s a description of your body fat percentage more than anything. Lifting heavy weights aren’t going to help in this area, only a proper diet can fix this and likely have to eat below your maintenance calorie count to cut the fat. In other words, as long as you’re not gaining fat, eat fewer overall calories than you are now and when you get to you’re ideal body fat percentage go back to eating like normal. You can get more complicated for cutting weight but that’s beyond the scope of this article.
Now it’s time to get those triceps large, impressive, and huge. This will in turn and in combination with the biceps give your arm a much greater girth and make them bigger overall. A close grip bench press is a good starting point. Using either a standard bar or EZ-bar place your hands about shoulder length apart. From here, push up like a bench press as usual, only now you’re working the triceps. Keep in mind that you’ll likely won’t be able to do as much as a typical bench press.
Next go ahead and try some dips on for size. Most lifters don’t quite get this one right; it’s very important while doing a dip to keep a straight back and not to lean forward. This causes you to work more of the chest than anything else. By staying perpendicular to the ground you ensure that you get the full range out of the triceps giving them the maximum benefit.
Lastly, I’d suggest a very basic tricep extension. Placing one knee and hand on a bench with the other leg propping you up. Hold a dumbbell weight in the free arm and extend it backwards and up. There are other exercises out there for getting stronger triceps but those should more than last you. As I get some time, I’ll dig around for some good video demonstrations of these lifts, as it is often easier to see the form rather than imagine it.