The triceps are a very important muscle group if you want to make your arms bigger, it makes up 70% of the arm’s total mass. It’s the best muscle to train if you want to fill out your sleeves.
The muscle is made up of 3 heads. The long, lateral and medial head. You are going to have to target the long and lateral head to make your triceps bigger. I suggest you bias the long head more because that’s the biggest part. I don’t think there’s any reason to train the medial head because it’s a very small muscle group and probably gets trained by other triceps exercises. Here are 2 triceps workouts with dumbbells to do.
You only need 2 dumbbell exercises to make them bigger and stronger.
Dumbbell Overhead Triceps Extension
This exercise mainly targets the long head. You can do it with one dumbbell or two, depending on the weight.
There is another very effective exercise called dumbbell skull crushers but they are quite difficult to perform as a beginner. It trains all 3 heads of the triceps with more emphasis on the medial head.
Targeting the lateral head
The lateral head is naturally trained from pushing exercises like push ups or bench presses. There’s no reason to target lateral head with dumbbells. If you think your lateral head isn’t pulling its weight then you can do triceps pushdown but it requires a machine.
You shouldn’t always train triceps. Biceps are also a key factor to huge arms.
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