The Real Reason Your Arms Aren't Growing (It's Not Your Biceps)

That's why every triceps workout should include at least one overhead triceps exercise. No exceptions, no excuses. And let's look at the best exercises to build massive triceps. #1 Overhead Extension. If I could only keep one triceps exercise for the rest of my life, this would be the overhead extension. It primarily targets the long head of your triceps by putting it in a fully stretched position. And that's exactly where it can produce the biggest growth stimulus. Dumbbell, cable, rope, same principle. Keep your elbows high and point them forward. Then let your hands drop as far behind your head as your mobility allows. Don't cut the stretch short. That's the entire reason you're doing this exercise. If you struggle to keep both elbows in position or one arm is noticeably weaker, single arm overhead extensions work just as well. You'll usually get a stronger contraction and a much better mind muscle connection. If you don't have a towel or resistance band, hold one end behind your back with your bottom hand and the other overhead. Then extend your top arm against the resistance. Aim for controlled sets of 10 to 15 reps. Own the stretch and control the way down. Your triceps should be doing the work, not gravity. #2 Dips. Now that you've stretched the long head, it's time to move some serious weight. Every great triceps workout needs one heavy compound movement. And for me, that's dips. But a dip machine or a close grip bench press work just as well. These movements primarily target the lateral and medial heads of your triceps.