Increasing the size of your triceps can help round out your physique and improve your performance with mass-building exercises like the bench press. Because the triceps form the greater part of your upper arms you should include at least one triceps exercise along with traditional biceps movements like the barbell curl to increase your arm size. Before starting a resistance-training regimen, consult a physician.
Anatomy
ExRx.net notes that the triceps brachii runs along the back portion of your upper arm and consists of three heads. The long head spans the outer portion of the triceps muscle. The lateral head runs along the inner upper arm and the medial head is a small head connected to the long head. The triceps is recruited when extending the elbow, extending the shoulder or moving your upper arms down and to the side of your body.
Triceps Dips
Bodybuilding.com notes that the triceps dip is a beginner-level exercise that can be performed with your body weight. Dips are a compound movement that hit each head of the triceps muscle, providing you with a comprehensive triceps exercise. Grasp the bars of a dipping station and push down until your arms are nearly fully extended. Gradually lower yourself down, keeping your elbows close to the body to maintain the focus on your triceps muscles. Keep your torso upright as you descend. Continue to lower yourself until your forearm and upper arm form a 90-degree angle. Push down, lifting yourself up until your arms are almost fully extended. Do four sets of 12 repetitions to increase muscle strength and size. Rest for one minute between sets.
Warm Up
Warm up with five to 10 minutes of brisk walking or light jogging before your resistance training workout to bring blood into the muscles. Stretch for at least five minutes to loosen up your muscles, reducing the risk of injury and optimizing your triceps workout. Do one set of triceps skullcrushers with a light weight to specifically warm up the triceps muscles before your first set of dips.
Tips
For a more difficult workout, try weighted dips. Attach weight to a dip belt to increase muscle size and strength. Avoid locking the arms out during the movement to reduce the risk of injury.
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