Top 5 Biggest Triceps in Bodybuilding History
From Synthol Freaks to True Muscle Legends
Triceps make up two-thirds of your upper arm mass, turning good arms into legendary ones with that sweeping horseshoe shape, insane thickness, and hanging mass from the rear. Some builders achieved this through genetics, heavy iron, and years of grinding; others took shortcuts with site enhancement oils like synthol, creating cartoonish (but often deformed) size. Here, ranked by sheer visual impact, historical consensus, and reported measurements, are the top 5 biggest triceps ever—spanning natural(ish) legends to synthol extremes. We'll break down how they built (or "built") them, key workouts, and the realities behind the mass.
1. Roelly Winklaar: The Beast's Unmatched Horseshoe Mass
Roelly "The Beast" Winklaar owns arguably the biggest and most aesthetic triceps in modern bodybuilding. His arms hit around 24 inches, but the triceps dominate with low insertions, full bellies, and that signature hanging horseshoe that overpowers from every angle.
Key Tricep Workout:
- Rope Pushdowns: 4 sets of 12-15 reps
- Overhead Extensions: 4 sets of 10-12 reps
- Close-Grip Bench: 4 sets of 8-10 reps
- Dips (weighted): 3 sets to failure
Food Habits: Off-season bulks at 5,000+ calories with massive protein (chicken, beef, eggs) and carbs (rice, potatoes). Contest prep drops carbs for definition while keeping volume high.
2. Kevin Levrone: The Maryland Muscle Machine's Pronounced Lateral Head
Kevin Levrone's triceps are legendary for their 3D pop and insane lateral head sweep—often called the best side tricep ever. His arms pushed 23+ inches in peak condition, making poses like side chest unbeatable.
How He Built Them: Levrone used heavy compounds mixed with isolation, training triceps twice weekly with supersets and drop sets for pump and detail.
Key Tricep Workout:
- Close-Grip Bench Press: 4 sets of 6-10 reps
- Skull Crushers: 4 sets of 8-12 reps
- One-Arm Overhead Extensions: 3 sets of 10-15 reps per arm
- Pushdowns (reverse grip): 4 sets of 12-15 reps
Food Habits: Clean, bland meals—pounds of flounder, rice, broccoli. High protein (400g+), force-fed for mass.
3. Ronnie Coleman: The King's Power-Built Hanging Mass
Eight-time Mr. Olympia Ronnie Coleman's triceps were thick slabs from his powerlifting days, contributing to 24-inch arms off-season. The hanging mass and density were unreal.
How He Built Them: Heavy pressing and extensions with pyramid sets. "Light weight, baby!" meant monstrous loads.
Key Tricep Workout:
- Close-Grip Bench: 4-5 sets of 8-12 reps
- Tricep Extensions (lying): 4 sets of 10-15 reps
- Pushdowns: 4 sets of 12 reps
- Dips: 3 sets to failure
Food Habits: 6,000 calories, 600g protein—chicken, beef, grits, rice every 2 hours.
4. Big Ramy (Mamdouh Elssbiay): The Modern Mass Monster's Overwhelming Thickness
Two-time Olympia winner Big Ramy's triceps are part of his 300+ pound frame, with thickness that engulfs the arm. Pure overwhelming size.
How He Built Them: Progressive overload on presses and extensions, training arms with high volume.
Key Tricep Workout:
- Tricep Pushdowns: 4-5 sets of 10-15 reps
- Overhead Cable Extensions: 4 sets of 12 reps
- Close-Grip Press: Heavy sets
Food Habits: Enormous portions—rice, chicken, beef for 4,500+ calories.
5. Gregg Valentino: The Synthol King's Freakish (But Fake) Peaks
Gregg Valentino held the Guinness record for biggest arms (27+ inches) via heavy synthol use—triceps ballooned unnaturally, but at the cost of infections and deformity. The ultimate cautionary tale.
How He "Built" Them: Direct synthol injections into muscles for instant volume—no real training needed, but risks include abscesses, nerve damage, and muscle death.
Warning: Synthol doesn't build strength or real muscle—avoid it.
Honorable mentions: Lee Priest (insane striations), Paul Dillett (freaky mass).
These tricep titans show size comes from heavy extensions, presses, and consistency (minus the synthol shortcuts). Train all heads, eat big, and your arms could hang heavy too. Pump those horseshoes!
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