The triceps muscles on the backs of your upper arms can generate quite a bit of power. The triceps are responsible for extending the arms, so they contribute power to every pushing or pressing motion you do. A variety of exercises can be used to develop triceps strength and size, including free weight routines. Consult your physician before beginning any diet or exercise program.
Close Grip Bench Press
The close grip bench press will increase overall triceps size and power. Lie on a weight bench and grip the bar with your hands between 12 and 18 inches apart, with your arms extended straight above your head. Lower the bar slowly to the midpoint of your sternum. Without bouncing the bar off of your chest, push the bar smoothly to full extension. The close grip bench press works the triceps through a greater range of motion than a conventional bench press. In a conventional bench press, the triceps are still the most active muscles.
Extensions
Basic extensions are done while lying flat on your back on a bench, and can be done with either a barbell or dumbbells. If you are using dumbbells, hold one in each hand with your arms fully extended straight above your chest, as if you had just finished pressing them. Bend your elbows and allow the dumbbells to move back until the upper end of the dumbbells touch the tops of your shoulders. Straighten your arms without rolling the elbows forward. The exercise is performed the same way with a barbell, and the only difference is the position of your hands. Make sure you have a spotter when performing barbell extensions or you may find out why some people refer to the exercise as "skull crushers."
Overhead Extensions
Overhead extensions are similar to extensions done lying down, and can be done with any barbell or dumbbell. The biggest difference is that one portion of your triceps, known as the long head, crosses your shoulder joint. This portion of the muscle can be worked slightly more effectively in a stretched position, such as when your arms are straight overhead. Hold a dumbbell or barbell over your head, then lower the weight behind your head, and return to your starting position. The goal is to get a good stretch at the bottom of the repetition.
Dips
Dips are another classic exercise for the triceps, and work many other muscles of the upper body as well. Dips are done on a special set of bars that are about the width of your shoulders. Support yourself on fully extended arms and lower yourself straight down by bending your elbows. Only go as far down as your shoulders can comfortably tolerate at first, and work on adding flexibility. Do not drop into the bottom or attempt to bounce out of the bottom. Lower yourself under control, and never let your feet touch the ground.
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