Building strong triceps is the key to strength in the upper arm; the triceps is located in the back. The triceps bar, an Olympic bar shaped like a tube with "V-like" indentations to encourage proper wrist alignment, will help you maintain strict form and avoid injury while exercising your triceps.
Triceps Extension
While seated on a weight bench, assume the beginning position by lifting the weight-loaded triceps bar above your head with a narrow, overhand grip. Bend your arms backward while maintaining straight elbows. Return to the beginning position to complete one repetition of this exercise.
Decline Triceps Extension
Place the weight at the head of the decline bench press. Lie on the bench, securing your feet in the safety straps. Reach overhead and grasp the triceps bar, beginning the movement with your arms holding the weight with a narrow overhand grip, perpendicular to the floor. Bend your arms at the elbow, bringing the weight almost to your forehead. Return the weight to the beginning position to complete one repetition.
Incline Closed-Grip Press
Lie on your back on the bench press with your legs flat on the floor. Use an overhand narrow grip to lift the weight off the rack. Push the weight up until it is perpendicular to the floor. Lower the weight until it is almost touching your chest to complete the repetition.
Decline Closed-Grip Press
Place the weight on the floor at the top of the decline bench press. Lie with your back flat on the decline bench press so your head is lower than your hips. Secure your feet with the safety straps. Reach over your head and, with an overhand grip, lift the weight until it is perpendicular to the floor. Lower the weight until it is almost touching your chest. Return to the start position with the weight perpendicular to the floor to complete one repetition.
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