How to Build Big Triceps

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:

1. By training them directly with focused triceps exercises

2. 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:

• Long head (the biggest contributor to size)

• Lateral head (outer “horseshoe”)

• 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:

• Close-grip bench press

• Weighted dips (upright torso)

• Floor presses

• JM presses

• 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:

• Dumbbell overhead extensions

• Cable rope overhead extensions

• EZ-bar skullcrushers

• 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:

• Pushdowns (rope, straight bar, reverse grip)

• One-arm extensions

• Kickbacks (slow, controlled)

Moderate load, constant tension, strict form.

4) Volume & Frequency

The triceps recover quickly.

Ideal:

• 10–16 working sets per week

• Spread across 2 sessions

• Mix strength + pump days

Example:

• Day 1: Heavy pressing + overhead work

• 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:

• Weight

• Pauses

• Slow lowering

Result: hypertrophy without isolation work.

4) Why Some People Have Big Triceps Without Training Them

They:

• Press heavy

• Eat enough

• Sleep properly

• Carry bodyweight

• 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.

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:

• By intelligently training them

• And by becoming brutally strong on compound lifts

Ignore either, and your growth stalls.

Master both, and your arms will transform.