An expert shares the two exercises you need to build bigger triceps

ActiveWorkoutsAn expert shares the two exercises you need to build bigger tricepsThere’s no push-ups or tricep dips, but you will need some dumbbells and a resistance bandWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.

There’s no push-ups or tricep dips, but you will need some dumbbells and a resistance band

When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.

(Image credit: Getty)

Man doing tricep dips on a park bench

(Image credit: Getty)

Want to build definition in your arms? Then you need to make tricep exercises a priority – after all, they make up 60 to 70% of your total arm. But, what arethe best tricep exercises to get bigger arms? Elite fitness expert, Jeff Cavaliere, has answered that exact question.

Our triceps have three different heads – long head, lateral head and medial head – with the long head, you guessed it, being the biggest, so you definitely want to target it. “If you’re looking to build your triceps you’ve got to take a more scientific approach to how to do it and, for me, you’ve got to start with that long head, because it makes up two thirds of your overall tricep, which makes up two thirds of your overall arm,” says Cavaliere.

For these two exercises Cavaliere uses a curl barbell, aweight benchand a cable machine, but you can do them at home with apair of dumbbellsand aresistance band. Similar to theonly two ab exercises for building a six-packCavaliere shared, the focus on these exercises is the movement to make sure you target the long head of your triceps. The first exercise is a superset. Here’s what you’ve got:

Overhead tricep extension into narrow chest press:Although you can perform an overhead tricep extension seated or standing, lying on a weight bench will allow you to create a longer movement as you’ll be able to lower the dumbbells further behind you. The further you can lower the weight, the more you’ll target the long head of your tricep. Here’s how you do it:

(Image credit: iStock)

muscular and lean person doing triceps dips on parallel bars outside

(Image credit: iStock)

Rocking tricep push down:Tricep push downs are normally performed with a cable machine, like Cavaliere is doing in his video. But you could do this with loop resistance bands that come with a door attachment, or a long pull up band, so that you can perform it at home. The move is pretty much similar to a tricep push down, with a couple of key differences. Here’s how you do it with a resistance band:

Bringing your arms further behind you will work the long head of your triceps more, as to target them you need to bring them behind your body, like you did with the first exercise.

Today’s best resistance band dealsDraper’s Strength Heavy Duty Resistance$6.59ViewSee all pricesWe check over 250 million products every day for the best prices

Today’s best resistance band deals

Draper’s Strength Heavy Duty Resistance$6.59ViewSee all prices

DRAPER’S STRENGTH Heavy Duty…

Draper’s Strength Heavy Duty Resistance

Amazon

$6.59View

$6.59

See all prices

We check over 250 million products every day for the best prices

Get all the latest news, reviews, deals and buying guides on gorgeous tech, home and active products from the T3 experts

Vollebak launches Shielding Suit and Double Graphene Puffer

Vollebak pushes the limits of outerwear with Double Graphene Puffer and Shielding SuitThe company continues to weave innovation into every thread

The company continues to weave innovation into every thread

Bowers & Wilkins Pi6 review

Bowers & Wilkins Pi6 review: sensational sound, ordinary ANCBowers & Wilkins' step-down true wireless earbuds sound amazing and are well-priced – so what’s the catch, if anything?

Bowers & Wilkins' step-down true wireless earbuds sound amazing and are well-priced – so what’s the catch, if anything?

Sign up to the T3 newsletter for smarter living straight to your inbox#

Sign up to the T3 newsletter for smarter living straight to your inbox