The best way to add mass to your triceps and feel better about your arms is to lift heavy and often. Working out your arms regularly will give you the strength you need to lift more weight with less effort. The following is a good workout that you can do to stimulate growth and development in the triceps muscles.
Do 4 sets of each of the following exercises for 10 repetitions and use enough weight to allow for ultimate fatigue on the last rep:
- Overhead Triceps Press
- Lying Triceps Extensions
- Weighted Dips
Overhead Triceps Press:
Also known as skull crushers, this exercise will help to develop the medial head of the posterior upper arm (triceps brachii).
Execution
- Sit down on a bench and grasp a dumbbell with one hand.
- Lift the weight overhead and lock your arm at the top.
- Keeping your elbow pointing up, lower the weight as far as you can behind your head.
Triceps Extensions:
To work the overall mass of the triceps (triceps brachii) with special emphasis on the middle head of the triceps.
Execution
- Lie down on a bench and hold a dumbbell in each hand out in front of you, shoulder-width apart with your arms locked perpendicular to the floor.
- Keeping the elbows straight and always pointing up to the ceiling, lower the weight slowly towards your forehead.
- Push the weight back up to the starting position by extending the elbow only, keeping the shoulders straight at all times.
- Lift the weight back up towards the ceiling, making sure to keep your elbow pointing up at all times, and then repeat the movement.
Weighted Dips:
To develop the muscles of the lower chest (pectoralis minor) and triceps (triceps brachii).
Execution
- Sit on a chair or step with your hands on either side of you.
- With your wrists straight, extend the legs out in front of you with your knees bent at 90 degrees.
- Place a weight on your lap and then slowly lower your body, bending only at the elbow while keeping your shoulders down and head up.
- Then, force yourself back up to the starting position by extending the elbows until they lock at the top, and repeat.
