Tricep are a good addition to the big guns of biceps in the front of the arms.
There are three parts to the tricep; the lateral, medial, and long heads. In order to fully develop the tricep, it is crucial that you work each of these three parts. One tricep exercise will not be enough to work all three parts of the tricep.
The best routine for big triceps is immediately after you work out your chest since most chest exercises also target the triceps. It is a good warm up for your tricep muscles. Work the triceps two times a week with at least 48 hours between workouts. Follow this exercise routine for the biggest tricep growth.
1st Tricep Workout Day:
Standing Dumbbell Extension: Sets 3, Reps 8-10To do this exercise you need a dumbbell at your preferred weight. Stand with the weight over your head, gripped by both hands with the arms extended. Lower the weight behind your head as you bend your elbows and bring it back up.
Lying Tricep Extension: Sets 3, Reps 10To do this exercise you should lie down on a bench holding the barbell with both hands less than shoulder width apart and your arms fully extended over your head. Then move the weight back slightly and lower it down to the top of your head. It is important that you keep your elbows in during the whole movement.
Tricep Dips: Sets 3, Reps 8-10This exercise is done on the parallel bars. You should place yourself between the bars with the bars at the sides of your shoulders. Grip each bar with your palms facing each other. Push yourself up until your arms are almost completely extended but not locked out. Bend your knees and cross your feet. Bring your body weight down slowly as you bend your elbows.
2nd Tricep Workout Day:
Close Grip Bench Press: 3 sets, Reps 8-10This is like a traditional bench press except the hands should be closer together on the bar. Perform it like a regular bench press.
Tricep Push downs: 3 sets, Reps 10This workout is down with a cable pulley with a bar at the end. Place both hands on each side of the bar with your palms facing away from the body. Pull the bar down and straighten your arms all the way.
Tricep Push Ups: Sets 1, Reps 20This move is close to the traditional push up. The only difference is the placement of the hands. Instead of having them shoulder width apart, bring them in closer until the thumbs are almost touching. Come down until your nose is close to the floor.
This workout should be done for the first 4-6 weeks. After that, change it up with some different moves or heavier weights. Remember that the body gets used to a routine. To keep the muscles in shock and still growing you have to give it something new to do.