Grow Bulky Triceps

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The Tricep muscle group have three muscles namely "lateral head"(outer), "medial head"(middle) and "long head"(inner). Tricep constitute 60% of the arm(rest 40% is biceps). So guys if you want to increase your arm size, focus on your triceps. Let me now suggest you some exercise that you have to do on your tricep day.

1. Tricep pushdown: This is one of the best exercise for the "lateral head". Perform 4 sets of 7 reps each. Keep the weights heavy. If you don't know how to perform it, check the following video.

2. Bench dips: This one is for your "medial head". Lift 4 sets of 7 reps each, go heavy and check the following video for the form.

3. Skull crusher: It will train your "long head". Here also you have to perform 4 sets of 7 reps each. Keep the form correct and lift as heavy as you can.

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