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Want to build muscle mass in your upper arms? Erm, obviously... Well, then you're going to need to be training those triceps.
It might surprise you to hear that over 2/3 of your upper arm is made up of your tricep muscle! The stronger and more developed your triceps, therefore, means the stronger and more developed your arms look as a whole.
Give these tricep exercises a go in your next upper body workout session, and get ready to get a pump on.
Probably one of the first exercises that come to mind when thinking of your triceps. As they require your triceps to take your whole-body weight, these bad boys are definitely a challenge.
Trust us though; it’s worth the burn.
If you’re struggling to take your whole weight, you can simplify the movement by doing bench dips – really effective for building up strength and a great option for beginners.
The clue’s in the name, but this exercise is great for building bigger triceps - IF it is done correctly.
Don’t pile on too much weight, as you might find you’re pulling form your shoulder and upper back.
Make sure that you keep your shoulders down throughout the whole exercise to focus the load onto your triceps and really start reaping the benefits.
Close-grip bench press
While your usual bench press is a great compound movement that will help to build your triceps (alongside your chest), switching up your grip can help to target them even more!
Moving your hands closer together places more focus onto your triceps, which in turn means they’re going to gain strength and, you guessed it, size!
Overhead Tricep Extension
TRI-ceps are made up of three different parts: the lateral head, the medial head and the long head.
To really see growth in your triceps it is essential that your workout is not neglecting any of these three.
Incorporating overhead Tricep extensions into your workout is a great way to hit the often-neglected long head, meaning greater gains and muscular balance.
Last but not least, it's time for the diamond press-up. The beauty of this body weight exercise is that it can literally be done anytime, anywhere! No gym, no problem.
Just as with the bench press, while a regular press-up will do the job, moving your hands closer together puts more load onto your triceps, which in turn helps to build up their strength and mass.
Don’t worry – you’ll still see those pec gains; however, your triceps will feel the burn with this variation.
Bookmark this post and give some of these a try in your next upper body day workout.
Which is your favourite tricep building exercise?
Let us know in the comments down below.