These are the 8 best tricep exercises you can do to get bigger arms. Learn how to build big triceps, as well as detailed workout tips that’ll help add mass size and shape to your arms. You can incorporate these exercises in gym and some at home.
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Most people believe that to get bigger arms all they have to do is rep out tons of bicep curls, and then follow up every bicep workout with the perfect magical supplement that promises to add inches of muscle fast. And even though training your biceps is important your triceps actually make up over 60% of your arms size. Making them even more important to train if your goal is to grow the size of your arms. So today I want to go over the most effective tricep building exercises as well as some Advanced training techniques that I used to really speed up my arm growth. At the end of the video I’ll also give you some insight on how you can take all of this information and combine the exercises and the training techniques into the best tricep workout that you probably ever had so let’s start first with one of the best tricep exercises the close-grip bench press. Even though this is a compound exercise that also incorporates your chest and your shoulders you’re really not going to be able to load the bar with as much weight for any other tricep exercise as with the close grip bench press. And as with all the other muscles in your body your triceps will respond very well in terms of growth to heavyweight. To begin the exercise start by lying directly under a barbell and grip the bar a Little Closer then shoulder-width apart. Your hands should wind up being about 8 to 12 inches apart from each other and the narrower your grip the more you’ll be isolating your triceps. Next you’ll want to Unrack the bar, bring it either directly in line with your shoulders or slightly below them and start lowering the bar to your body in an arc like curve. Normally with a regular bench press we would aim to bring the bar to our nipple line but with close-grip bench press you want to aim lower then that, so aim to bring the bar to your upper abs. Your elbows should also be a lot closer to your body. So maintain about a 45 degree angle between your elbows and your body rather than the 75-degree angle that you would have while performing a regular bench press with a wider grip. Once you bring the weight down under your chest you want to press back up in that same Arc like motion until the bar is once again almost directly in line with your shoulders. Some mistakes to avoid while doing this exercise is you don’t really want to place your hands closer than about six inches apart and for some of you that are taller even 6 Inches maybe too close because you’ll start straining your wrists and your elbows. You also want to retract your shoulders and maintain the neutral Arc in your lower back, but don’t excessively arch your back when pressing the weight up. Let’s move on to the next exercise which is probably the best exercise for isolating your triceps the dumbbell skull crusher. To start you want to grab two dumbbells lay back on a flat bench and raise both your arms straight up until they’re locked out. Your hands should be in a neutral position in line with your shoulders or slightly above your shoulders. Bring both dumbbells down aiming directly to the sides of your forehead. You don’t want to bring the dumbbells too far back behind your head because then you’ll start incorporating your lats and you’ll take the tension off of your triceps. You also want to make sure that you try to keep your elbows as tight together as possible. You don’t want to flare them too far out because this will once again take the tension off of the muscle that you’re trying to Target. Also remember the whole time while your elbows are bending you want to try to keep your upper arms static and don’t swing them back and forth. With all that said after you bring the dumbbells down to the sides of your head extend your arms until they’re locked out once again in that starting position and then repeat for reps. You can also do this exercise at a slight incline or a slight decline to change up the angle that you’re hitting your triceps from. And you can of course do it with an ez bar instead of dumbbells. Next up are dips. Besides the close-grip bench press, dips are one of the best compound exercises for your triceps. Stick to doing your dips on the parallel bars and avoid doing it on a bench with your hands behind your back as this will put your shoulders in a bad position. To perform this exercise start by gripping the parallel bars, jump up and lock your elbows out so that your feet are elevated off the floor. Lean your body forward and lower yourself until your upper arm is parallel with the ground. You can go slightly lower to where your shoulders are slightly below your elbows but don’t go too low…