Why Are My Triceps Not Growing? Expert Tips to Build Bigger Arms

Understanding the Triceps Muscles

The triceps muscles make up over half of your upper arm mass. Located on the back of the upper arm, they consist of 3 heads:

• Long head
• Lateral head
• Medial head

The triceps perform extension of the elbow joint. They are activated during any pushing motion and help provide power in upper body exercises.

Well-developed triceps result in nice, toned arms that look impressive in t-shirts or tank tops. However many people struggle to get their triceps to grow for various reasons.

Common Reasons Triceps Won't Grow

Some of the most common explanations for lack of triceps muscle growth include:

• Not training them directly enough
• Performing too many isolation exercises
• Using weights that are too light
• Poor nutrition to support muscle protein synthesis
• Overtraining and insufficient recovery time
• Genetic factors related to muscle shape or composition

Signs Your Triceps Routine Isn't Working

How can you tell if your current triceps workout plan isn’t delivering results? Here are some signs it’s time to change up your approach:

• No increase in weights or reps over time
• Disproportionately small or flat triceps
• Elbow or triceps pain during/after training
• Lack of muscle pump during workouts
• No noticeable muscle size/definition gains

6 Best Triceps Exercises

Choosing the right triceps exercises can make a big impact on promoting growth and definition. Here are 6 of the top mass and strength-building moves to include:

1. Close Grip Bench Press

This compound lift allows you to move serious weight to overload the triceps while also activating pecs, front delts and other assisting muscles:

• Grip bench press bar about shoulder width apart
• Keep elbows tight to sides as you lower and press bar
• Focus on controlled motion and full range of motion

2. Weighted Triceps Dips

Dips work the triceps through a large range of motion while also engaging the shoulders and chest:

• Position hands behind you on parallel bars and keep torso upright
• Bend elbows to lower body until you feel a stretch in the triceps
• Press back up powerfully through triceps contraction

For added challenge, wear a weighted belt or hold a dumbbell between your feet.

3. Rope Pushdown

This cable variation enables peak contraction with constant tension:

• Grasp rope attachment and keep elbows at sides
• Press down through full range of motion
• Squeeze triceps hard at bottom
• Slowly return to start position if time under tension

4. Skull Crushers

The appropriately named skull crushers isolate the triceps with heavy loads:

• Lie back on a bench holding a barbell or EZ curl bar overhead
• Keeping upper arms locked, bend elbows to lower weight towards top of head
• Return back to start under control

5. Diamond Push Ups

Decline push ups place extra demand on the triceps:

• Form diamond shape with hands beneath chest
• Keeping core braced, lower down until triceps fully stretched
• Explode back up to starting position and repeat

6. Overhead Triceps Extension

Seated or standing variations both work well:

• Hold single dumbbell overhead with both hands
• Without moving upper arms, bend elbows lowering dumbbell behind head
• Straighten elbows and press weight overhead again

Fixing a Triceps Workout Routine

If your triceps are lagging behind, reassessing your workout method is key. Follow these best practices for better arm training results:

Train Triceps Twice Per Week

Hit triceps directly 2x per week for more growth triggering stimulus. Ensure at least 48 hours between sessions for recovery.

Prioritize Compound Exercises First

Start workouts with heavy compound lifts like close grip bench before isolating with pushdowns later on. This enables you to overload the muscles more.

Use Challenging Weights

Lift loads that make it difficult to complete all sets/reps. Triceps respond better to the mechanical tension of heavy lifting.

Go Through Full Range of Motion

Emphasize stretching and contracting triceps through their entire possible length for maximum results.

Try Drop Sets, Burns and Other Intensity Techniques

Advanced strategies like drop sets, partial reps, burns and 21’s can shock triceps into new growth.

Get Plenty of Quality Sleep

Triceps repair and grow during rest. Ensure 7-9 hours nightly for optimal recovery.

Nutrition Tips for Bigger Triceps

Fueling your efforts with proper sports nutrition is a must for unlocking triceps growth potential. Follow these diet tips:

Consume Enough Protein

Eat around 0.5-1 gram of protein per pound of body weight daily from sources like meat, dairy and protein powders.

Time Protein Intake

Have a substantial protein containing meal or shake both pre and post-workout to supply amino acids when triceps need them.

Fill Up on Complex Carbs

Enjoy nutrient-dense complex carbs like oats, quinoa, potatoes and rice to fuel workouts and promote muscle protein synthesis.

Hydrate Well

Drink at least 1-2 liters of water daily plus electrolyte/fluid replenishing beverages during and after exercise.

Watch Alcohol Intake

Heavy or frequent alcohol consumption can negatively impact training intensity, recovery and protein metabolism.

Additional Triceps Training Tips

Beyond dialing in workout design and nutrition, a few other factors influence triceps development:

Take Breaks if Overtraining

Listen to your body. Excessive training hinders growth. Periodize heavy and light days.

Incorporate Other Resistance Training

Chin ups, rows, presses and other movements also indirectly hit triceps.

Consider Genetic Factors

Some struggle to build triceps due to muscle shape, fiber type distribution and other genetic elements.

Try Supplements

Evidence shows creatine, beta-alanine and citrulline malate can provide additional performance-boosting support.

Manage Stress

Chronic stress raises muscle-wasting cortisol. Practice relaxing activities to support anabolic processes.

Be Patient and Consistent

Growing bigger, stronger triceps takes diligent effort and consistency over months or years, not days or weeks. Stick to an intelligent, progressive training approach, fuel properly, and manage stress to transform your triceps.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.