![]() ![]() 3 Smart Ways to Build Bigger Armsīuilding bigger triceps isn't always a case of how much can you lift, sometimes how you lift is more important as, researcher on muscle building and fat loss, Dr Brad Schoenfeld explains. ![]() Keep your back straight as you lower until your chest almost touches the floor then push back up to the start position. Get in a press-up position and place your hands together so your index fingers and thumbs form a diamond. Using your triceps lift yourself back to the starting position. Slowly lower your body by flexing at the elbows until your arm at forearm create a 90 degree angle. Stand facing away from a bench, grab it with both hands at shoulder-width. Slowly extend your arms back to the starting position without locking your elbows. Keeping your elbows fixed and tucked in, slowly lower the bar until it is about an inch from your forehead. Gripping the dumbbells, extend your arms straight up. ![]() Play icon The triangle icon that indicates to play Dumbbell Skullcrusher Start your training sessions with these and you'll be the proud owner of a pair of well-rounded guns in no time. A study published in the Journal of Science and Medicine in Sport found that if you want to increase the size of small muscle groups like your shoulders, biceps and triceps then you should be working them at the beginning of your session before you move onto bigger muscles like your chest and back.īelow, we've collected the 16 best tricep exercises and some of the best tricep workouts. Building thick, developed triceps means building thick, developed arms.īut if you were thinking that you could build serious arm size by just tacking on some tricep exercises to the end of your workout then think again. They might be tucked away around the back (where you can't see them), but your triceps make up more than two-thirds of your upper-arm mass. Sorry to be the bearer of bad news, but if you want to develop super-sized arms then you're going to need tricep exercises and tricep workouts. They might feel good when you’re repping them out, but crushing curl after curl after curl just isn’t enough if you’re serious about building sleeve-busting arms. ![]()
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