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

I merely target the lateral and medial heads, while letting you overload your triceps with much heavier weights than isolation exercises ever could. Stay upright, keep your elbows tucked close to your body, and lower yourself under control. The more you lean forward, the more your chest starts stealing the work. So if your goal is bigger triceps, don't accidentally turn your dip into a chest exercise. Once bodyweight becomes too easy, add weight with a dipping belt or simply hold a dumbbell between your legs. And if you're training at home, two sturdy chairs work surprisingly well. And when that gets easy, throw on a loaded backpack. Congratulations, your backpack just became gym equipment. Go heavy here and aim for 3 sets of 8 to 12 reps. This is where your triceps learn to produce force, not just survive the burn. If overhead extensions are the king, skull crushers are the prince. Another fantastic exercise for targeting the long head while also bringing the lateral head into the party. Grab an easy or a pair of dumbbells. Now, here's the mistake almost everyone makes. They lower the weight to their forehead. A rookie mistake. Lower it behind your head instead. Let your elbows drift back just slightly. That tiny adjustment puts the long head under a much deeper stretch. And by now, you already know why that's important. And if you don't have weights, use a sturdy table, a desk, or even a chair. Lean forward with your hands on the edge, body straight like a plank. Now, lower your body by bending only at the elbows until the top of your head goes past your hands. You are now in a plank position. Lower your body by bending only at the elbows until the top of your head goes past your hands.