How to Get Wider and Fuller Triceps

Find out how to get wider triceps with these 6 exercises.

Although the biceps are usually the flashy muscle on the arms, in order to get the illusion of bigger and stronger arms you need to work your triceps.

The triceps are the biggest muscle on your arms and by focussing on that muscle, you will give the impression of having bigger arms. To find out how to get wider triceps with the video below from Jeff Cavaliere.

Jeff Cavaliere was the head physical therapist of the New York Mets for 3 years and is now a YouTube sensation. He delivers clear information without noise on his ATHLEAN-X YouTube channel.

Read More: 12 Must-Have Exercises In Your Training Program

In this video, he explains how to get wider triceps by doing 6 exercises.

How to Get Wider Triceps

1. Lying Triceps Extension

Make sure your arms are angled backwards the entire time, not allowing your arms to go fully extended over your head. If your arms go straight up above your head while doing this exercise, you will take away significant resistance put on the triceps.

2. Drag Push Down

3. Dumbbell Overhead Extension

You may add in the sequence a kick back extension and make this exercise extra demanding on your triceps if you are short on time.

The problem is that the weight utilised on the kick back extension is usually lighter than when doing the overhead extension. To tackle that, Jeff Cavaliere says that you should do 3 reps on the overhead extension for each kick back extension you do.

4. Triceps Push Down

5. Diamond Cutter Push-Up

6. Dumbbell Press

Do this last exercise with elbows tucked to the side. Nothing new here, except the trick is on the movement of the thumbs. “I’m trying to make my thumbs point up toward the sky as I come up,” Jeff explains. By doing that, your elbows will go into full extension and that will hit the medial triceps.

Want to grow bigger arms throughout? Try these 7 arm workouts to increase size and strength.

Training your triceps is crucial for several reasons, both in terms of aesthetics and functional strength. Here are some key reasons why you should include tricep training in your workout routine:

1. Arm Size and Definition:
   • The triceps make up the majority of the arm’s mass. If you’re aiming for well-defined and larger arms, training the triceps is essential. They contribute significantly to the overall size and shape of your arms.
2. Balanced Muscle Development:
   • Many people focus extensively on bicep training but neglect the triceps. This can lead to muscle imbalances and an increased risk of injury. Training both the biceps and triceps ensures a balanced and proportional arm development.
3. Functional Strength:
   • The triceps play a crucial role in various pushing movements, including pushing open doors, lifting objects, and pushing yourself off the ground. Strengthening your triceps improves functional strength for daily activities and sports.
4. Enhanced Athletic Performance:
   • In sports that involve throwing, pushing, or lifting, strong triceps can enhance your performance. Whether you’re a baseball player, swimmer, or weightlifter, having powerful triceps contributes to better overall athletic ability.
5. Joint Stability:
   • Strong triceps provide stability to the elbow joint. This is particularly important for activities that involve repetitive arm movements or placing stress on the elbows. Well-developed triceps can help prevent injuries and reduce the risk of conditions like tendonitis.
6. Improved Bench Press and Overhead Press:
   • The triceps are heavily involved in pushing exercises like the bench press and overhead press. Training your triceps can significantly improve your performance in these compound movements, allowing you to lift more weight and stimulate overall upper body strength.
7. Aesthetic Arm Shape:
   • Well-defined triceps contribute to the overall shape and aesthetics of your arms. A developed triceps brachii, with its three distinct heads (long, lateral, and medial), creates a more sculpted and attractive appearance.
8. Boosted Metabolism:
   • Strength training, including tricep exercises, contributes to increased muscle mass. Since muscles require more energy at rest than fat, having more muscle can boost your metabolism. This can aid in weight management and fat loss.

Remember to incorporate a variety of tricep exercises into your workout routine, such as tricep dips, tricep pushdowns, close-grip bench press, and overhead tricep extensions, to ensure comprehensive development and avoid plateaus in your progress.

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