Sleeve Stretching Arm Routine! Triceps Edition

Two-thirds of your arms are tricep. Most lifters tend to ignore this fact and focus on endless curls to get the arm development that will leave others speechless.

Today we will look into getting those sleeves stretched and growing out of some shirts. Here are three great moves for pumping up your triceps.

1. Dips

Body weight excersises are one of the best starting points for building strength and size when it comes to the gym. Keep your sets to between three to four and your rep range between six to ten. Make sure you don't go much further than past parrallel when lowering yourself down - further movement can cause damage to your shoulders.

If you find yourself breezing through the body weight version of this exercise - feel free to grab a dip belt, and start slapping on weight. A light increase can cause a big difference when it comes to adding on weight so be careful and mindful of your body and abilities - while still progressing and pushing yourself of course.


2. Standing Tricep Push Downs

The Tricep Push Downs are performed standing up facing the pulley machine. You will keep between three to four sets and in the ten to fifteen range for reps. You can vary between bringing the hands down together - and spreading them apart when performing this move. This variation can add to strength and over all growth and development.

Home gym and looking for a Tricep Push Down Rope? Here's an option we recommend.

3. Close-Grip Floor Press

Another great way to hit the triceps, while also promoting over all growth and increase in power, is the floor press.

You will be using a lot lower weight than your typical standard bench press. Keep the hands at a close-grip position (roughly shoulder width apart). Perform this move laying on the floor like a standard bench press. Keep the sets around three to four on this routine as well. You will also be keeping the rep range between twelve to fifteen for this lift.

The inability to fully use a range of motion adds to the stability factor - as well as the involvement of the traps on both the lowering and raising of the weight.

Remember - the arms are a body part that just like back, legs, and chest, only need to be hit between one to two times a week. When doing other back, chest, and leg exercises you will be hitting the biceps as well. 

As always is the case - remember to stretch properly both before and after you lift to aid in preventing injury, growing in range of motion, and assist in recovery time.