In order to develop muscular hypertrophy, that is to see muscular growth, you need to exercise the targeted muscle group at least three times a week at 70 to 80 percent of the maximum weight you can lift. Three to five sets of the targeted exercises should be performed to failure in order to completely exhaust the muscles under heavy weight. This will force your muscles to become larger over time to compensate for the amount of weight you're asking them to lift. The exercises below are designed to target your triceps to help you develop those thick upper arms you've always wanted.
Close-Grip Barbell Bench Press
Load a barbell with your desired amount of weight, and place it in the rack above a flat bench. Lie down on the bench with the weight directly above your nose. Press the small of your back down into the bench, and grab the barbell with your hands eight to 10 inches apart in the center of the bar. Lift the bar off the rack, and lower it until it barely touches your chest just below your nipples. Return to the starting position by pushing with both arms until your arms are nearly straight. Repeat until you can't perform another repetition.
Lying Triceps Extensions
Lie down on a bench with your feet flat on the floor and your knees bent. Hold a barbell or curl bar loaded with your desired amount of weight with your hands positioned about 10 inches apart and your palms facing away from you. Begin with your arms bent and the weight positioned behind the top of your head. Straighten both arms at the same time to lift the weight over your body until your arms are nearly straight. Hold this position for a split second, and then bend both arms to return to the starting position. Repeat until exhaustion.
Bench Dips
Place two benches about 4 feet apart or far enough apart that you can place your hands on one bench and your feet on the other with your waist bent at a 90 degree angle. Support your weight on your hands while your feet are propped up on the other bench. Bend both arms at the same time to lower your upper body toward the ground. Continue lowering your body until your elbows are bent to 90 degrees. Pause for a second and then push with your arms to return to the starting position. Repeat until exhaustion. You can also place a weight plate on your thighs to increase the resistance offered by this exercise.
Seated Triceps Extensions
Sit down on a weight bench with a dumbbell in both hands. Lift your arms up over your head while holding the weight in both hands with your arms extended. Bend both arms at the same time to lower the weight behind your body. Be sure that your elbows remain still and positioned close to your head throughout the movement. Straighten both arms to return to the starting position and repeat.
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