Nothing gets attention on the beach or at the gym quite like a gun show. But if you really want to claim the right to bare arms, consider the two sides to the coin. Working the biceps alone while ignoring the triceps is a mistake. To get some really impressive guns, add some push to your pull.
Triceps Anatomy and Function
The triceps is a three-headed muscle at the back of your upper arm. Its primary function is elbow extension, but the long head crosses over the shoulder joint as well and assists in shoulder extension. You use your triceps as a secondary muscle in "push" exercises like push-ups and overhead shoulder presses. It also becomes a prime mover when isolated in single-joint exercises that extend the elbow.
Overhead Extensions
According to Exercise Biology, the triceps long head, which is the largest of the three, is only maximally activated when extensions are done overhead with the elbow pointed at the ceiling. To engage all three heads, try a french press or single-arm extensions. To execute the french press, stand or sit on a bench, holding a single dumbbell behind your head with both palms cupped under one end and your elbows to the ceiling. Keeping your arms close to your ears, exhale and fully extend your elbows, lifting the dumbbell overhead. Inhale and slowly lower. For a single-arm overhead extension, use a lighter weight. The movement is essentially the same. Stabilize your working arm by holding it with the opposite hand, just above your elbow.
Kickbacks and Skull Crushers
A dumbbell kickback must be done correctly to be truly effective. Place one knee on a bench directly under your hip. Plant your other foot on the floor, slightly away from the bench with your knee bent so that the spine is table-top and your hand is on the bench beneath the shoulder. Hold your dumbbell on the bench side, with your elbow at 90 degrees and your upper arm parallel to the floor. Without moving your shoulder or rotating your trunk, exhale and extend your elbow. Inhale and slowly lower to your start position.
Skull crushers are performed lying supine on a flat bench and can be done with a barbell or dumbbell, bi- or unilaterally. Hold the dumbbell overhead with your arm perpendicular to the floor. Inhale and bend your elbow, slowly lowering the weight toward your forehead and keeping your upper arm perpendicular. Exhale and extend.
Cable Push-Downs
Cable pulleys lie somewhere between free weights and machines. Most weight lifters will attest to their importance in getting a well-rounded workout. Use a rope attachment or "V" bar to do cable extensions. Stand just beneath the pulley and stabilize your spine by contracting your abs and bending your knees. Glue your elbows to your ribs and exhale as you push down, extending your elbows all the way. Avoid bending forward from your waist or hips and do not allow shoulder movement. Resist the cable on the upward phase, returning slowly to your start position. Single-arm push-downs using a rope or handle are an effective variation.
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