Workout Routines

The triceps-torching workout to triple the size of your arms

Get guns that amaze with these four mass-multiplying moves.

Weighted Triceps Dip
Per Bernal
Per Bernal
Duration 45
Exercises 4
Equipment Yes

The saying "curls for the girls”—meaning, “curl more weight more often and you’ll develop huge guns that’ll turn heads when you’re strutting around poolside”—isn’t just irritating, it’s also misleading.

Yes, curling will help you build bigger biceps; but when the goal is to add size to your arms, you also need to focus on the triceps, which make up two-thirds of the mass of your upper arm.

The most common approach to building stellar arms is to rely on isolation—besieging them with direct, focused work. That’ll work for a while, but including more exercise variety can create new demands on the muscles to ensure growth remains continuous. Our workout has an iso move (band pressdown), but the other three are compound exercises—multijoint movements that hit numerous muscle groups.

Remember that the triceps’ main job is to help you push stuff. So when you’re training them, think about not just extending, but really pushing.

The workout to torch your triceps Get guns that amaze with these mass-multiplying moves

Exercise 1

Weighted Triceps Dip You'll need: Dip Station How to
Weighted Triceps Dip thumbnail
4 sets
10, 8, 8, 6 reps
-- rest

Exercise 2

TNT Cable Pressdown You'll need: Adjustable Cable Machine, Straight Cable Bar How to
Triceps Cable Pressdown thumbnail
4 sets
10 reps
-- rest

Exercise 3

Band Pushdown You'll need: Elastic Band How to
Band Pushdown  thumbnail
3 sets
12 reps
-- rest

Exercise 4

Close-Grip Pushup You'll need: Medicine Ball How to
Close-Grip Pushup  thumbnail
1 sets
50-100 reps
-- rest
*Rest as often as needed but continue until you complete at least 50 reps.