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Do you know your upper arms look depend 75% of your triceps and only 25% on your bicep? Many make the mistake of concentrating only on the bicep and expect to build big and strong arms. This is not possible. You must concentrate on building strong triceps in order to achieve maximum arm grow.
Also the triceps is a lot useful muscle rather than the bicep. You use your triceps in every pushing your perform with your arms which especially in the gym is a lot! Not to mention it is stronger by default compared to the bicep. So when you build triceps, you are increasing your overall efficiency in the gym.
This are the top 3 exercises when concentrating on building triceps. Before heading to them warm up your elbows good, there will be pressure to that part.
1. Triceps pressdown. You need cable machine for this one. Put straight bar handle and stand in front of the machine so there is roughly a meter between it and you. Push the bar down trying not to move your elbows. When your arms get to almost straight position (never extend your elbows to the full for safety reasons) this is one rep - return slowly to starting position again without moving your elbows. Try also keep your body straight. You should feel the tension in your triceps when you extend your arms.
Ideal number of reps is from 8 to 14.
2. Close grip bench press. Lye on the bench. Take the bar with narrow grip (a little more narrow than your shoulders). Now let the bar go down to your chest - do it slowly. Then push up the same as bench press. This is one rep.
Again ideal number of reps is from 6 to 12.
3. Lying triceps press. Lie on the bench similar to the last exercise. This time use incline bar and the same grip as the bench press grip. Starting position should be when the bar is up above your chest - your arms extended. Now slowly, and I mean slowly, begin bending your elbows so the bar slowly goes in quarter circle movement in front of your forehead. The ideal movement is when your elbows don't move at all.
Number of reps should be around 6 to 12. This is very tough for the elbows, if you feel pain - avoid it. There are other exercises to build triceps.
Again - keep the movements slow, you don't want to gain momentum and hit your head with the bar. Build triceps smart. (Yeah, I've seen it).
Using those exercises you will be able to build strong and ripped arms that will look good from every angle. Triceps is usually underestimated muscle. There are also a lot more compound and isolated exercises for building triceps. Find the best for you.
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