Tip The 4 Keys to Bigger Triceps Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip The 4 Keys to Bigger Triceps You need more than 3 sets of 10 of your favorite triceps exercise if you want maximal growth Here' s what to do by Kurt Weber June 26, 2017January 17, 2022 Tags Arms, Bodybuilding, Tips, Training Several variables are required for triceps growth. Effective tricep development is a product of these variables: Upper arm position in relation to the torso The angle of resistance in relation to that arm position Volume Tempo The way the upper arm is positioned will create a variety of angles: Your upper arm may be parallel to the torso or below your head, like a tricep pressdown. Your upper arm may be perpendicular to the torso, like a skull crusher. Your upper arm may be in line with the torso with your arms above your head, like the French press. Each of these positions will slightly alter the active range of each of the three heads of the tricep, but primarily the long head – the inner part of the horseshoe. The full active range of the tricep won't be maximized unless all three arm positions are used. Think of the angle of resistance or line of pull. The greatest muscle activation occurs when the angle of resistance is 90 degrees to the forearm. Since free-weight resistance always travels downward, cables are a great choice to alter the line of pull. Each position in the video is loaded differently. In position one I'm loading the end-range. In position two, I'm loading the mid-range. And in position three I'm loading the beginning range (stretched). Choose exercises that load the tricep in all three positions for maximum growth. Always use different combinations of upper arm positions and angles of resistance to maximize tricep development. Make volume and tempo a priority. Why? Because you'll get better results. The biggest mistake people make training triceps is simply going so heavy that they're not able to use enough time under tension to elicit any growth. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Blood on the Barbell Waterbury Blood on the Barbell is our new series describing workouts to do when your woman left you, your momma' don't love you, and even your dog doesn't care much for you. This time it's Chad Waterbury who's unloved. Training Chad Waterbury May 22 Training Arm Yourself Tried everything to get your arms to grow? No, no you haven’t. Check out these training methods. Arms, Bodybuilding, Training Charles Poliquin March 29 Training The 6 Types of Squats Every Lifter Should Master Hit leg day hard, but mix it up. Here are six types of squats for every occasion, injury history, and experience level. Tried them all? Bodybuilding, Exercise Coaching, Powerlifting & Strength, Squat Andrew Coates & Charley Gould March 8 Training Tip Two Tricks for a Better Kettlebell Swing It's one of the best posterior chain exercises... if you do it right. Kettlebell Training, Tips, Training Linden Ellefson May 24