seven Exercises to Quickly Get the Triceps of a Fitness Model

In this workout we have used some advanced home triceps exercises to create a powerful and effective home triceps workout.  You will need the very minimum exercise equipment and most of the time you are using your body weight to provide resistance for you triceps muscle.

So if you want to get bigger triceps muscle and get bigger arms fast then this advanced home triceps

“Your triceps comprise more than two-thirds of your upper-arm mass,” says BJ Gaddour, Men’s Health Fitness Advisor. “So building thicker, more developed triceps muscles makes your entire arms look more like shotguns than pistols.”

What’s more, says Gaddour, triceps also play a huge role in some of the most effective and popular exercises, like the pushup and bench press. “Triceps strength is usually the limiting factor in pressing movements,” he says. “So your bench, pushup, and other presses only go as far as your triceps take them.”

That’s why you need to throw the following seven exercises into your routine. There’s no better way to build gigantic arms—and a bigger bench.

1. Bench Dips: Perform bench dips by placing your feet on one bench and holding another with your hands you slowly lower bench. Begin with 8 to 10 repetitions and as your strength increases so should the reps. You can also take a weight plate and place it on your lap for more resistance. This exercise is a sure fire way to blast your triceps and ignite major growth to make the back of your arms to make them more toned.2. Foam Roller Press: Lowering the bar to the top of the foam roller cuts your range of motion in half. Pressing from the midpoint of the lift emphasizes the “lockout,” or the ending push of the bench press.

“The lockout is all triceps, and you can use a big weight on the bar” says Tony Gentilcore, C.S.C.S., co-owner of Cressey Performance in Hudson, MA. It also allows you to train hard for the bench press, with minimal strain on your shoulders.

DO THIS: Lie down on a bench and place a foam roller length-wise on your chest. Secure it with a resistance band, if need be. Grab the barbell overhead and hold it directly above your chest. Lower the bar to touch the foam roller, and then press it back up.

3. Barbell Extension: (Skull Crushers): In a standing position you need to hold the barbell above your head, making sure not to lock your elbows. Bending the elbows slowly lower your arms down behind your head, making sure to keep your elbows tucked in so the tension in on your triceps, then slowly raise the barbell back to starting position. Repeat 15 to 20 times, until you feel the burn in your triceps.

4. Cable Triceps extensions: (Push Downs): Using a medium-length straight bar and keeping a body straight with knees slightly bent, tuck the elbows in and slowly push the bar down from the chest while concentrating on the triceps. Each rep is strictly controlled and concentrated. At the bottom position squeeze the triceps for a second or two. Do 3 sets for 15 to 20 reps. Once you are accustomed to the initial sets then you can increase the sets. Take a 30 second break between the sets.


5. Dips: Because you’re lifting your entire bodyweight, your triceps have to work against a much heavier load than they would in a triceps-isolating exercise, according to Ian King, owner of King Sports International.

DO THIS: Hoist yourself up on parallel bars with your torso perpendicular to the floor; you'll maintain this posture throughout the exercise. (Leaning forward will shift emphasis to your chest and shoulders.)

Bend your knees and cross your ankles. Slowly lower your body until your shoulder joints are below your elbows. (Most guys stop short of this position.)

Push back up until your elbows are nearly straight but not locked. If you have shoulder issues, skip this move.

6.Rolling EZ-Bar Triceps Extensions: This method of the triceps extension gives your triceps short pauses between each rep. “This allows you to rest more so you can bang out more reps and really pump up the muscle,” says Gentilcore.

DO THIS: Lie with your back flat on the ground, a loaded EZ-bar laying on the floor above your head. Grasp the bar, roll it towards your head until your upper arms are vertical. Now press the weight so that your arms are straight and vertical.

Reverse the move, placing the weight back on the floor and “rolling” the bar back. Repeat. Do as many reps as you can. 

7.Rope Triceps Pressdown: This move zones in on your triceps—but only if you do it right, says Mike Mejia, C.S.C.S. If you use too much weight, you’ll involve your back and shoulder muscles, defeating the purpose.

The trick: Imagine that you’re wearing tight suspenders that hold down your shoulders as you do the exercise. If you can’t keep your shoulders down, lighten the load.

DO THIS: Attach a rope handle to the high pulley of a cable station. Bend your arms and grab the bar with an overhand grip, your hands shoulder-width apart. Tuck your upper arms next to your sides.

Without moving your upper arms, push the bar down until your elbows are locked. Slowly return to the starting position.