“If your arms still look soft from the back, it’s not your genetics, it’s your triceps training,” renowned bodybuilding coach Charles Glass said. Muscle is approximately 15 to 20% denser than lipid-rich fat cells due to its protein and water content. Though muscle still jiggles, it creates shape and density where fat doesn’t. (1)
Triceps, composed of three heads—long, medial, and lateral—comprise about 60 to 70% of upper arm muscularity. Inadequate triceps training limits aesthetic potential.
Charles Glass’s Favorite Triceps Builders
Glass programs antagonistic exercises to maximize size”
- Machine Dips — 4 sets x 8 to 12 reps
- Bodyweight Triceps Extensions
- Incline Skullcrushers
- Loaded Bench Dips — two sets to failure
Triceps Dips & An Underrated Extension
Glass leads with dips, which bias the long and lateral triceps heads. The long head contracts best during extension — when the arm is lifted behind the body.
Keep your body upright, focus on a full range of motion for eight to 12 reps.
—Charles Glass
Not everyone can perform full-bodyweight dips. Bench dips and machine/assisted dips can offset some of the load while providing adequate stimulus. Aim for one to two reps in reserve, and occasional failure sets. (2)(3)
Perform standing bodyweight triceps extensions while bent at the hips with an inverted grip — using a low-racked EZ curl bar — to leverage gravity for resistance.
Skull Crushers on an Incline Bench
Glass makes minor adjustments to yield big results. “I like [the bench incline] 30° because it pulls more…gravity pulling the weight down than when you have it flat,” Glass explained. This angle incentives arching the weight back below the head for more a deeper stretch.
Maintain a 95-degree elbow angle to the ground and push the bar back instead of up for better contractions.
Skull crushers, an overhead extension, stretch the long triceps head, which can result in 40% more growth than pushdowns. (4) Several studies revealed greater growth from maximally stretching under load. Avoid loading too heavy for elbow and wrist safety.
Forward-Leaning Bench Dips
Triceps dips are traditionally performed by pushing the body vertically. Glass’s twist pushes the body forward.
I’ve never done that in my life…it’s still burning. I felt it way at the top; that’s wild.”
—Charles Glass’ client
This tweak transforms the dip into a kickback to provide a better contraction. Bench dips stretch the pectorals and stimulate them distinctly due to the neutral arm angle.
Mind-Muscle Connection
Focusing on the muscle during an exercise, known as the mind-muscle connection, could enhance isolation techniques. However, research suggests biomechanics and movement selection are more important for hypertrophy.
Typically, internally focusing on one muscle during a compound movement is ineffective and reduces force output. (5) Utilize mind-muscle connection for isolation exercises.
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References
- Lorenzo I, Serra-Prat M, Yébenes JC. The Role of Water Homeostasis in Muscle Function and Frailty: A Review. Nutrients. 2019 Aug 9;11(8):1857. doi: 10.3390/nu11081857. PMID: 31405072; PMCID: PMC6723611.
- Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: A systematic review and meta-analysis. J Sport Health Sci. 2022 Mar;11(2):202-211. doi: 10.1016/j.jshs.2021.01.007. Epub 2021 Jan 23. PMID: 33497853; PMCID: PMC9068575.
- Robinson ZP, Pelland JC, Remmert JF, Refalo MC, Jukic I, Steele J, Zourdos MC. Exploring the Dose-Response Relationship Between Estimated Resistance Training Proximity to Failure, Strength Gain, and Muscle Hypertrophy: A Series of Meta-Regressions. Sports Med. 2024 Sep;54(9):2209-2231. doi: 10.1007/s40279-024-02069-2. Epub 2024 Jul 6. PMID: 38970765.
- Maeo S, Wu Y, Huang M, Sakurai H, Kusagawa Y, Sugiyama T, Kanehisa H, Isaka T. Triceps brachii hypertrophy is substantially greater after elbow extension training performed in the overhead versus neutral arm position. Eur J Sport Sci. 2023 Jul;23(7):1240-1250. doi: 10.1080/17461391.2022.2100279. Epub 2022 Aug 11. PMID: 35819335.
- Nascimento PHF, Caldeira CN, Diniz RCR, Andrade AGP, Chagas MH, Lima FV. Internal Focus of Attention did Not Change Muscle Activation and the Rate of Perceived Exertion in Bench Press Exercise in Successive Training Sessions. Percept Mot Skills. 2025 May 15:315125251343156. doi: 10.1177/00315125251343156. Epub ahead of print. PMID: 40372111.
Featured image: @thecharlesglass on Instagram
