The triceps are muscles at the back of the upper arm. This muscle is formally known as the triceps brachii muscle. The triceps muscle consists of three heads: longum, medial, and lateral. You'll need to do specific exercises for each part that you want to build bigger. Usually, increasing muscle mass involves various types of weight training. You also need to undergo a special diet to increase muscle mass.
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Method 1 of 3: Training the Triceps without Using Weights
Step 1. Determine the number of reps and sets in the exercise
Reps is the number of times you perform one exercise, while sets are one exercise cycle consisting of several repetitions.
- If you're not experienced at lifting weights and working out, start with fewer reps and sets.
- Fitness experts recommend starting any new workout with fewer reps and sets: roughly 1 to 5 reps, 1 to 2 sets.
- The number of repetitions classified as medium consists of 8 to 12 repetitions, while the number of repetitions classified as large consists of 15 repetitions or more.
- If you don't know where to start, start with a few reps and set using light weights (2.2 to 4.5 kg).
- You need to increase the number of reps and sets to build muscle mass. As the size of the muscle increases, the muscle needs to be trained more in order to enlarge.
- Before increasing the reps, it is recommended that you increase the weight you are lifting. Exercises that consist of few repetitions, but use heavy weights, tend to increase muscle size and mass.
Step 2. Perform a simple bench dip exercise
This exercise uses the triceps muscles to lift the body.
- Place a bench or table behind your body in an upright manner. The bench or table should be at your knee level, or maybe a little more.
- Prepare yourself to get started. Hold on to the surface of the bench with both palms open to the maximum, and spread your shoulders.
- Starting from the bottom of the waist, both legs should be straightened forward, so that they are perpendicular to the top of the body.
- Slowly lower your body as you breathe in.
- Bend your elbows as you lower your body until a 90-degree angle is formed between your forearm and forearm. Keep your inner elbows facing toward your body throughout the exercise.
- Use your triceps to lift your upper body back to the starting position.
- One repetition is complete. Repeat the exercise for the number of reps you specify.
Step 3. Try the body tricep press exercise
This exercise will use body weight to train the triceps. The movement of the exercise is similar to push-ups, but is done in a standing position and uses an exercise iron as a grip.
- To start, place a long iron on a surface at chest level.
- Prepare yourself to get started. Grip the iron bar with both shoulders wide open. Step back 1 to 2 meters from the iron bar, then bring your feet together and straighten your legs.
- To start the exercise, flex your elbows and lower your body toward the iron bar. Keep your elbows facing your body, not looking outwards.
- Pause for a moment, then return to the starting position by straightening your elbows.
- Once you feel that the exercise is easy, you can increase your muscle mass by using the chain to increase the training load.
Step 4. Do body up exercises
The exercise is also similar to push-ups, but begins in a plank position.
- Prepare your body in a plank position on the floor. Start facedown on the floor. Straighten your legs, bring your feet together, and balance your weight on your toes. Place your forearms on the floor with your elbows straight under your shoulders. The forearms should be about shoulder width apart.
- Hold your body weight with your toes and forearms.
- Keep your forearms shoulder-width apart, and make sure that your upper body is straight. Keep your elbows facing your body.
- Use your palms to press down on the floor, then straighten your upper arms to raise your body off the floor.
- Keep your upper body straight and stiff as you push up.
- Slowly lower your arms to return to the starting position.
- One repetition is complete. Repeat the exercise for the number of reps you specify.
Step 5. Try the cobra triceps extension exercise
This exercise requires you to lie face down on the floor and use your triceps to lift your upper body off the floor.
- Start from the starting position. Face down on the floor, with your elbows bent and palms facing the floor evenly. Your palms should be next to your chest.
- Bend your elbows, then push your upper body into an upright position. Keep both elbows close to the body.
- When your elbows are completely straight, bend your elbows back to lower your upper body back to the starting position.
- Repeat the exercise for as many reps as you specify.
Step 6. Try the tricep dip exercise
This exercise uses the triceps to lift your body weight when you hold on to both sides.
- Find the dip bar at the gym. The dip bar should have handles on the left and right sides, which are positioned at about waist level.
- The distance between the two handles is usually shoulder width apart.
- Hold your body with your upper arms straight and your elbows not fully bent over the grip.
- Begin the exercise by inhaling while lowering the body.
- Your upper body should stay straight and your elbows should stay close to your upper body. Lower your body until a 90-degree angle is formed between your upper and forearm.
- Use your upper arm muscles to lift your body to the starting position.
- Repeat the exercise for the number of reps you specify.
Method 2 of 3: Training the Triceps with Weights
Step 1. Determine the number of reps, sets, and weight of the exercise
You will need to increase and decrease the number of reps and sets based on your experience and fitness level.
- Remember, a small number of repetitions is recommended for people who are still inexperienced in lifting weights, which is about 1 to 5 repetitions.
- The number of repetitions that are classified as medium ranges from 8 to 12 repetitions.
- The number of repetitions that are classified as large is 15 repetitions or more.
- The heavier the training load used, the bigger the muscle that will be generated. However, it is recommended that you increase the reps and weights gradually to avoid injury.
- One good rule of thumb for building muscle is to start with a few reps, then increase the load before adding more reps.
- Beginners should try to use light weights with few repetitions in the early stages, then increase them gradually.
Step 2. Try the classic bench press
The exercise uses a barbell as a weight, and the exercise is performed while you are lying on a special bench to work the triceps.
- Start by lying on an exercise bench, with your head through the weight support bar.
- Place both feet on the floor, right next to each side of the bench, then adjust the position of the soles of the feet so that they are in a straight position with the knees.
- Lift your shoulders away from the bench, then spread your shoulders wide by bringing your shoulder blades together.
- Use the soles of the feet as an anchor so that the back muscles can be in a fixed position on the bench, then tighten the abdominal muscles. Maintain this rigid position during practice.
- Grip the barbell, and make sure that the ring lines on each side are gripped.
- Lower the barbell until it reaches your chest without releasing your shoulders.
- The two sides of the barbell, wrists and elbows should always be balanced.
- Pause when the barbell touches your upper body, then push the barbell up as hard as you can.
- Repeat the exercise for the number of reps you specify.
Step 3. Try the floor press exercise
The exercise is similar to the bench press exercise.
- Start by lying on the floor, with your head near the end of the power rack.
- Keep your shoulders wide open by bringing your shoulder blades together.
- Remove the barbell from the hooks.
- Lower the barbell to the bottom of your chest.
- As you lower the barbell, allow your elbows to drop toward your body.
- Lower the barbell until your upper arms touch the floor, then pause.
- Push the barbell back up as fast as you can, doing it with all your might.
- Keep both sides of the barbell, wrists, and arms balanced as you lift it back up.
- Repeat the steps above for the number of reps you specify.
Step 4. Use dumbbells to perform the tricep extension exercise
You can perform the exercise in a standing position.
- Start by standing up straight with your feet shoulder-width apart.
- Use one hand to grip the dumbbell. Use the other hand to keep your body balanced, by gripping a firm surface, such as a pole on the training ground or a table.
- Move the dumbbells held over your shoulders, then straighten your arms, so that they are perpendicular to the floor.
- Rotate your wrist so that your palm is facing forward and your little finger is facing the ceiling. You are in the starting position now.
- Slowly lower the dumbbells behind your head, and do so while inhaling.
- Pause when the triceps are maximally extended.
- Return to the starting position by flexing the triceps, and do so as you exhale.
- The upper arm should always be in line with the head.
- Repeat the exercise for the number of reps you specify. After that, repeat the exercise using the other hand.
Step 5. Try the tricep extension exercise with two hands
You can do this exercise to train the triceps muscle in a sitting position.
- Sit on the flat end of a bench, with a dumbbell in each hand.
- Bend your knees slightly, then lean your upper body forward by slightly bending your waist.
- Keep your back straight until it is almost parallel to the floor. Make sure that the head is still looking forward.
- Keep your upper arms close to your upper body. Make sure the upper arm stays in position because the weight must be lifted and lowered behind the body using the triceps.
- Do this as you exhale. Pause when your arms reach a straight position and are parallel to the floor.
- Return to the starting position, and do it while inhaling.
- Repeat the exercise for the number of reps you specify.
Step 6. Do the seated tricep press exercise
In this exercise, you can flex and stretch your triceps using weights in a sitting position.
- Sit on a bench equipped with back support.
- Grasp a dumbbell with both hands, then hold the dumbbell above your head, with your arms extended to the maximum.
- Keep your upper arms close to your head.
- Lower the weight behind your head until your forearm touches your bicep, and do so while inhaling.
- Exhale as you lift the weight back up to the starting position.
- Repeat the exercise according to the number of repetitions you specify.
Method 3 of 3: Keeping Healthy to Build Muscle
Step 1. Incorporate rest days into your workout routine
Rest days are important for muscle recovery.
- Without rest days for muscle recovery, your musculoskeletal, nervous and immune systems will be at risk due to the stress your body receives when you lift weights.
- Thus, you are more at risk for injury, aches, muscle aches, as well as mood swings.
- Exercising without taking time to recover makes the body experience stress, then the body will release certain hormones, such as cortisol. These hormones can have a negative impact on the body.
- With the recovery period, the body will compensate and repair the stress that comes with the exercise.
- On rest days, make sure that you consume plenty of water and healthy foods.
- If you must train, do cardiovascular and toning exercises without using weights.
Step 2. Start eating high protein foods
Protein is an important substance in building muscle. Protein provides the energy and stamina needed in muscle-building exercises, and also keeps muscles strong.
- You need 1.2 to 1.6 grams of protein for every kilogram of body weight. Some say that the amount of protein in the ratio can support muscle and bone health.
- Studies in nutrition show that at least 15% of your diet should consist of protein.
- Protein is divided into two, vegetable and animal protein.
- Try to eat lean protein sources, such as seafood, skinless poultry, and lean beef and pork.
- Other sources of lean protein that can be consumed are skim milk and low-fat cheese.
- Sources of vegetable protein that can be consumed are soybeans and nuts.
Step 3. Determine when to eat protein
To build muscle, you not only need to pay attention to the amount of protein consumed, but also the time to consume it.
- Start eating a high protein meal 20 minutes before starting your workout.
- Don't forget to eat high protein foods too after your workout.
- For example, drinking 240 ml of skim milk and one yogurt is a good way to get some protein before and after your workout.
- Recent research has shown that protein can be consumed more efficiently if it is divided into several smaller portions to be consumed in one day.
- Women should consume about 80 grams of protein divided into 4 meals.
- Men should strive to consume at least 100 grams of protein in one day, which is divided into 4 servings of food.
Step 4. Don't cut back on fruits and vegetables
Although they don't contain a lot of protein, fruits and vegetables do contain important vitamins and minerals. Both are also low in calories and filling.
- Cantaloupe melons are classified as fast-digesting fruits because they contain little fructose (a natural sugar found in fruit).
- Fast-digesting foods are good for bodybuilders because slow-digesting carbohydrates are not optimal for muscle building.
- Spinach is very rich in nutrients such as iron and other vitamins. Spinach also contains glutamine, which is beneficial in building lean muscle.
- Certain types of polyphenols contained in apples can also help in starting lean muscle growth, and also prevent muscle fatigue.
- Apples are also great for burning fat, so it can be said that they are a good type of carbohydrate to eat before training.
Step 5. Do not eat carbohydrates at all
Carbohydrates are important in a healthy diet, and some foods rich in calories can help in building muscle.
- Brown rice is a high-carb food, and brown rice can provide lasting energy.
- Brown rice can stimulate growth hormones, which function in triggering muscle growth and fat burning.
- Other types of oats such as quinoa are also great for building muscle, and are also used as a general source of nutrition.
- Quinoa is rich in nutrients, including protein and carbohydrates. Quinoa is associated with insulin-releasing factors, which are beneficial in healthy muscle growth and fat burning.
- Quinoa is also a slow-burning carbohydrate. In small portions, quinoa can provide energy for activities in one day.
