Bulging arms are a primary goal for many lifters new to the gym, and this often leads to a heavy emphasis on bicep curls. Sculpted biceps will bring definition and that much-desired peak, but if you want big arms, you have to work your triceps. Use very efficient tricep exercises, which work all three heads of the tricep muscle (lateral, medial and long), to add extra inches to your arms. Plus, you will also enjoy an improvement in your bench press with the added support of stronger triceps.
Tricep Dips
Stand facing away from a weight bench and hold on to its edge with your hands fully extended at shoulder width. Extend your legs forward and bend at the waist. Keep your lower back close to the bench. Slowly lower your body by bending your elbows until your upper and lower areas have close to 90 degrees between them. Pause, then use your tricep muscles to drive yourself up to the starting position. Repeat. Keep your elbows from pointing outward and keep your forearms pointing down throughout the exercise. If this exercise becomes too easy, place some weights on your lap to increase the challenge.
French Press
Lie on a flat bench holding a barbell above you as if you are at the top of a bench press. Slowly--and carefully--bend your elbows to lower the bar towards your forehead, pause, then return to full extensions and repeat. Keep your elbows close to the sides of your head throughout the exercise. The French press, also known as skullcrushers, can be performed while seated, too.
Pushdown
Face a high pulley with a straight, cambered or "V" bar, or a rope attachment. Grip the bar (or rope) with a palms down grip as shoulder width. Your hands should be at about chin level and your upper arms should be angled slightly upwards. Start by pulling your elbows down in line with your body. Once pointed down, bend your elbows so your arms come to a full extension. Keep your elbows pinned to your body and don't let your wrists bend. Pause, then slowly return to the starting position and repeat.
Overhead Dumbbell Extension
Sit or stand with a dumbbell in one hand in an overhand grip. Raise your arm overhead and bend your elbow so the dumbbell is resting behind your neck, with your palm facing your neck. Keep your back straight and your elbow close to your head. Extend your arm straight overhead, driving the movement with your tricep. Pause at the top, and slowly return to the starting position. Repeat and switch hands to work the other arm.
Close-grip Bench Press
Lie face up on a bench with your feet flat on the floor. Hold a barbell with a narrow grip (hands about four to six inches apart) at chest level. Keeping your elbows tight to your sides, extend your arms so the bar is fully raised. Pause, then return to the starting position. This exercise can be performed with dumbbells as well. If this exercise puts too much stress on your wrists, move them slightly more apart until comfortable.
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