In a recent Reddit thread, natural bodybuilders revealed the key strategies that helped them grow bigger triceps, from specific exercises to optimal rep ranges and training techniques.
The original poster asked other Redditors in the r/naturalbodybuilding subreddit what they believed was the biggest game changer for their tricep growth.
“What took your triceps from a weak point to a strong point? Triceps are currently a weak point for me,” the original poster asked.
Reddit users largely agreed that overhead tricep extensions were the most effective for tricep growth, earning the top spot with the most upvotes.
“Overhead rope caused a lot of problems, but overhead dumbbell extensions with back support on a preacher bench has been nuts—much more grindable,” one user replied.
Overhead exercises can be challenging for those with mobility restrictions or past injuries. When it comes to overhead tricep movements, it’s all about choosing variations that suit your shoulder’s range of motion.
“Standing overhead tricep extensions where my shoulders assist in the movement was a game changer for me,” another user replied in agreement.
There are plenty of effective tricep-building exercises, from skull crushers to dips and close-grip bench presses. However, natural bodybuilders overwhelmingly favor overhead tricep extensions—whether with dumbbells or an EZ bar—as one of the best for growth.
“Seated overhead EZ bar tricep extensions. Getting strong on those blew up my triceps. Personally work in the 5-10 rep range,” another user replied.
Studies back this up, showing that overhead tricep extensions can build up to 40 percent more muscle mass than tricep pushdowns.
Related: Natural Bodybuilders: This Is the ‘Secret Sauce’ to Bigger Arms
