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

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.

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.”