Triceps exercise that will make your arms grow quickly and effectively from a personal trainer

  • 21 Best Biceps Exercises for Big Arms
  • 5 biceps exercises with dumbbells for arms
  • Muscles you should train on the same day to grow faster

  • You probably already know this, but the largest muscle on your arms is not the biceps, but the triceps, with its three heads, which you have to work equally. So, you will never have big and strong arms if you don’t attack this muscle correctly. “They make up two-thirds of the muscle mass in your arms,” ​​says Men’s Health contributor B.J. Gaddour. “It’s the triceps that make your arms really big.” They are also a great aid when performing other exercises, such as the bench press.

    In arm exercises, we have always given priority to barbell and dumbbell exercises, leaving the blocks for last. And today, personal trainer and fitness influencer Jeff Cavaliere, Athlean-X on social media, tells us which exercise is best for this muscle.

    In addition to being a personal trainer, Jeff Cavaliere, a personal trainer known as Athlean-X, is a Men’s Health US contributor, a physical therapist, and the creator of the AX1 and XERO bodyweight programs.

    BCBIG Adjustable Barbell Dumbbells for Home Workout

    Adjustable barbell dumbbells for home workouts.

    BCBIG Adjustable Barbell Dumbbells for Home Workout

    Triceps exercise that will make your arms grow quickly and effectively from a personal trainer

    According to Jeff Cavaliere, the best triceps exercise that will help you grow bigger arms quickly and effectively is the PJR pullover. “This exercise focuses very effectively on the long head of the triceps as you stretch it by bringing your arms behind your head and activating their muscle fibers as much as possible. It also allows you to carry more pounds as it is an assistance exercise. movement,” explains Jeff Cavaliere.

    “To perform it, you need to lean your back on the bench and your feet on the floor, then take the dumbbell with both hands and raise your hands to face height. position behind your head and always rise back in a controlled manner.”

    Headshot by Roberto Cabezas

    Roberto Cabezas is a specialist in fitness, crossfit, bodybuilding, training materials, nutrition and sports supplements at Men’s Health Spain. Having graduated in journalism from the Faculty of Information Sciences in Madrid, I have always loved sports. I played football, karate, tennis, and now I’m into padel tennis and working out in the gym. I firmly believe that a healthy lifestyle, proper nutrition and daily exercise are essential for both the body and our mental health. And I encourage you to combat stress through fitness training and exercise.

    One of my hobbies is grocery shopping because I love to eat, especially meat, but also fruits and healthy desserts. I don’t skip a daily protein shake and recommend trying peanut butter and banana. This is one of many recommendations you’ll find in nutrition content where I write and discuss topics like creatine, whey protein, and more. other.

    Professionally, before joining Hearst Magazines’ Healthy Unit, I spent almost 20 years working for Teleindiscreta, TP and Supertele magazines, the same company where I trained as a journalist. I used to look at an economic consulting firm and a women’s website. More hobbies? Reading, music, films, TV series and games with children. Live and let live!

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