How to Get Wider Triceps

How to Get Wider Triceps

Getting wider triceps of course takes time.


Building any part of your body takes time


Because muscle develops in little frequent tearing that happens through training.


Now how much can be built over time can vary depending on a few factors.


Your training style.


Your nutrition.


Your intensity.


Your contraction of the muscle.


Your genetics.


Multiple factors make a difference.


But above it all, anyone can still build muscle.


And they can do so at a good pace if they know what they are doing.


And getting wider triceps is no different.


I am going to write a plan below that is going to help you develop wider triceps,


And also help develop your triceps in general for that matter.


But first the there are a few things to remember.



control the movement for each rep. even with the later reps.


Even though your tempo increases after the first few repetitions,


You want to always control the tempo.


Because if you control the tempo, you control the intensity


And if you control intensity then it leads to growth.



focus on the contraction and mind-to-muscle connection.


Always keep focused on the contraction.


Don’t just throw your body around.


Were not necessarily going for strength here.


We're aiming to concentrate on the contraction.


Here’s a routine you can easily do at your gym to help develop your triceps



1 - Overhead extensions


When performing these, make sure to allow your arms to go back as far


As they can without feeling any pain. Go to what your flexibility allows you to go.


Try to keep your elbows beside your head and not let them move forward too much.


3 sets


12 – 15 reps


The first 3 reps are a tempo of 3 – 3


The rest are 2 - 2




2- Rotated rope extensions


When performing these make sure to stand straight,


But with a slight lean forward at the waist


Relax the traps and don’t engage them when performing the exercise.


Keep the elbows aligned beside your body.


Grab the rope and proceed to extend your arms downwards.


And get the full extension when extending your arms


3 sets


12 – 15 reps


The first 3 reps are a tempo of 3 – 3


The rest are 2 – 2




3 - Overhand close grip extensions


Repeat how the stance is on the previous exercise.


But just make sure to keep your hands closer together on the bar.


You want them almost right beside each other.


And when you extend your arms downwards,


Flex your triceps out to the side,


As if you are trying to point your triceps away from each other.


3 sets


12 – 15 reps


The first 3 reps are a tempo of 3 – 3


The rest are 2 – 2




4 - Single arm cable pull


Stand at the dual pulley machine and grip the cable.


Proceed to extend your arm straight downwards.


Remember to keep the traps disengaged


And get the full extension of the arm when performing the exercise.


3 sets


12 – 15 reps


The first 3 reps are a tempo of 3 – 3


The rest are 2 – 2



This is something easy but practical to follow.


Add this to your routine and if you want to try different exercises


Or switch things up go for it.


But when you to the gym you can now use this as a base.


So you know now not to leave the gym until you have at least completed this for yourself.


And for some of you, this might be just enough for a triceps session.


You can even pair this up with another muscle as well.


You can really do whatever you like and play around with your routine.


Be creative.


But always make sure that you have some sort of plan when going into the gym.


And by adding this, at least you will be able to.


Learn how to get wider triceps.

Disclaimer: I am not a doctor nor a nutritionist. This is all from the experience I have gained through myself and through schooling I have taken from a health and fitness course. Through my videos, I share my personal and educational experience that I have acquired over the past years of training individuals through fitness and nutrition.


As always, I strive to help as much as I can by bringing you fitness education through means of all my social media platforms. My passion for fitness guides me to give people the help they need in whatever way I can. If you have been able to find the information I release helpful then I’m happy I was able to serve you.

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