1. Back to Basics
Your triceps make up about 60 percent of your arm size. Unfortunately, they are one of the most neglected muscle groups to exercise. They are used in almost every arm movement and every upper body exercise, so it is important to work them out hard. One of the most effective exercises for your triceps is the lying triceps extensions.
2. Three in One
Your triceps are actually three muscles connected at the back of the arm between your shoulder and your elbow. The longest muscle connects your shoulder to your elbow and it is the only one of the three to do so. Although you cannot effectively isolate any one of the three, lying triceps extensions strongly focus on this longer of the three muscles.
3. Big Exercise, Bigger Guns
As lying triceps extensions focus more on the longer muscle, it naturally follows that this is the best exercise to really make your arms look huge. You need relatively little space and equipment to have an effective workout. A long bench, cambered barbell or dumbbells and some weights are all that you will need.
4. Skull Crushers
With risk comes rewards and that is why this exercise is also referred to as skull crushers. You definitely don't want to drop these, so it is a really good idea to have a spotter. You will be lying on your back lengthwise on your bench and will be holding the bar on your chest with a shoulder-width grip on the bar and palms will be facing up. Bring the bar up and hold it hovering just above your forehead and have your elbows pointing up toward the ceiling. Now push the bar straight up, only moving your forearms; your elbows will remain motionless and should never move away from pointing straight up. Bring the bar back down to your forehead in the same, continuous motion and you have just completed one repetition.
5. No Pain, No Gain
An overused phrase, but it is very applicable here. If you perform this exercise correctly and with much intensity, you will be in serious pain the next day. You might even shed a few tears, but you will be thankful when your big guns are popping through your shirt. If your arms do not hurt the next day, chances are you did not perform the motions correctly or with enough intensity. Regardless of the existence or absence of pain, do not work your triceps again for 24 to 48 hours. They need to recover.
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