Trust ProSource to fill all your supplement needs! Orders placed before 3pm EST ship same day. Want to speak to a customer representative? Our phones are open M-F 9-5. Click here for more information.


4 Movements for Massive Triceps

4 Movements for Massive Triceps

Buy Best Stack on Sale
Buy Best Stack on Sale

for a chance to win
this product!
Everybody that trains wants big arms, but almost everybody underestimates the role of the triceps in the arm-size equation and focuses a disproportionate amount of time training the biceps, in spite of the fact triceps compose 2/3 of the upper arm.

Let's take a look at four exercises that will aid in building horseshoe triceps that will fill out your sleeves most impressively.

Kaz Press
Bill "Kaz" Kazmaier set the world record in the bench press with a gargantuan 661 pounds in 1981. In over 30 years, few men have come close to or surpassed this feat.

World champion powerlifters and the Smith Machine mix like heavy deadlifts and the "lunk alarm." The exception to this rule is the Kaz Press.

Kaz came up with the "Kaz Press" to build triceps strength, a hybrid between a close-grip bench press and triceps extension. The Smith Machine eliminated the stability factor and allowed for extremely heavy weight to be used.

How to correctly perform the Kaz Press:

  • Lie face up on a bench under the Smith Machine
  • Grab the bar with a shoulder-width or slightly closer grip
  • Un-rack the bar at arms extension
  • Start the bar above your clavicles with arms extended
  • Lower the bar toward your chest by bending at the elbows and allowing some movement at the shoulders (This is a Hybrid Press/Extension Movement)
  • Stop about three inches off your chest, push back to starting position

Anecdotally, lifters I work with report the Kaz Press is very elbow friendly compared to other heavy, direct triceps movements. Go heavy and try the exercise for 3 to 4 sets of 6 to 8 reps.

Important note: Make sure you keep your elbows close to your body during the exercise to maximize triceps activation.

Kaz Press in action

Dicks Press
This triceps movement was developed by legendary powerlifter Paul Dicks. It is a favorite among bodybuilders I train for slapping slabs of meat on the triceps.
How to correctly perform a Dicks press:

  • Lie face up on a bench press
  • Grab the bar with a shoulder-width or slightly closer grip
  • Un-rack the bar at arms extension
  • Start the bar above your upper pecs with arms extended
  • Lower the weight to approximately one inch above your chest
  • Push your elbows up and shift the bar toward your chin
  • Shift the bar back to one inch above your chest
  • Forcefully press up and repeat
Try this movement for 3-4 sets of 6-8 reps.

Dicks Press in Action

Triceps Death
The name describes how your triceps will feel after two sets. This is an intense mechanical advantage drop set.

Triceps Death is completed by doing 5 full-range-of-motion, close-grip bench presses. Then, without racking the bar, have a partner immediately place 1 board on your chest. Perform 5 reps. Then, without racking, have a partner place 2 boards on your chest and complete 5 reps. Then, without racking, have a partner place 3 boards on your chest and complete 5 reps.

By the end, you've done 25 repetitions. As you fatigue, leverage improves, providing a killer triceps workout.

Triceps Death In Action

How to correctly perform a triceps death:

  • Lie flat on a bench
  • Un-rack the barbell at arms extension over your chest
  • Grasp the bar with a pronated grip and approximately shoulder width (about 3 inches closer than your regular grip)
  • Keep your upper back tight
  • Have partner put 2x4s on chest as described
  • Make sure your feet are flat throughout the entire movement
  • Grip the barbell tightly and lower the barbell under control to your chest/board
  • Forcefully push the bar back to arms extension

Bodyweight Triceps Extensions
Prisoners have been known to use the iron bar on the end of their bed, while inner-city bodyweight training enthusiasts use a portion of their local playground. Whatever you use, the basic mechanics of the exercises are consistent.

How to correctly perform bodyweight triceps extensions:

  • Grasp a horizontal bar at the mid-torso range
  • Place your forehead against the bar and walk your feet backward until your body is at an angle.
  • Keep the core tight similar to a push up
  • Push arms to full extension. This is the starting position
  • To begin the movement bend the elbows until your forehead touches the bar
  • Extend elbows back to the starting position
  • For a greater challenge, walk your feet farther and/or elevate them.  Leverage manipulation is the name of the game for bodyweight training.
Try this for a Juarez Valley baker's dozen; this is a great finisher.

The Juarez Valley Method offers alternating ascending and descending reps.   Repetitions are performed in descending order on all odd-number sets, but   repetitions are performed in ascending order on even-number sets. In the middle, they meet! A Juarez Valley baker's dozen is performed like this:

Set 1-13 Reps
Set 2-1 Rep
Set 3-12 Reps
Set 4-2 Reps
Set 5-11 Reps
Set 6-3 Reps
Set 7-10 Reps
Set 8-4 Reps
Set 9-9 Reps
Set 10-8 Reps
Set 11-5 Reps
Set 12-7 Reps
Set 13-6 Reps

Every number between one and 13 has been covered.  Minimize rest periods, keep track of how long this sequence takes to complete and continually try to get better by beating that time.

Final Thoughts
Quit spending 2/3 of your time working 1/3 of your arms.  Bigger arms start with big triceps.  If you want grow, give these four movements a shot.

Supplement Suggestions
When your building big arms, it's all about triggering maximum anabolism and maintaining those gains in the face of post-workout catabolism. May we suggest:

ProSource L-Leucine: Of the three essential aminos (L-Leucine, L-Isoleucine, L-Valine), this one is the star player when it comes to triggering anabolism, reducing protein degradation, and increasing protein synthesis, especially immediately after exercise.

ProSource After Mass: The grand daddy of super-effective post-workout formulations, After Mass has been helping athletes maintain their gains for over a decade now. After Mass contains a tri-phasic protein complex that utilizes ultra-quick absorbing whey and casein hydrolysates, plus a slower-release cross flow micro/ultra filtered whey, keeping your growth needs covered over the short- and long-term.

Other Articles You May Be Interested In