How do I make my outer tricep bigger?

How can I make my outer arms bigger?

Triceps Training

If you want your arms to become wider, the first step is to increase the size of your triceps. The upper arm itself is made up of 3 major muscles: 50% Triceps, 30% Bicep and 20% Brachialis. Since the triceps make up 2/3 of the upper arm, this will be your main focus for getting wider arms.

How do I increase my tricep size?

Push

  1. Close-Grip Barbell Bench Press. Warm up and 3 sets of 4 to 6 reps.
  2. Incline Dumbbell Bench Press. 3 sets of 4 to 6 reps.
  3. Dip. 3 sets of 4 to 6 reps.
  4. Barbell Deadlift. Warm up and 3 sets of 4 to 6 reps.
  5. Barbell Row. 3 sets of 4 to 6 reps.
  6. Chin-Up. …
  7. Dips (Triceps Variation) …
  8. Dumbbell Overhead Triceps Press.

Do dips work long head of tricep?

Dips equally work the long head and lateral head of your triceps with the medial head kicking in at the top of the movement. Ensure you emphasize your triceps by keeping your body upright as you perform the exercise. Leaning forward emphasizes your chest and shoulders.

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