If you want to build hulking impressive arms your need to put a lot of focus on developing your triceps. Triceps in many ways are even more important than biceps due to the fact that they make up roughly 2/3 of the muscle mass in your arms.
If you want big triceps, dips are absolutely essential. The triceps are made up of three heads, lateral, medial, and long. Dips are fantastic for hitting all three heads at once, they are one of the only only exercises that effectively hit all three heads simultaneously, along with the close grip bench press.
There are two common variations of dips, the bench dip which is significantly easier and a much better option for beginners, and Traditional dips with allow the body to handle more weight and in turn are much better for building overall muscle mass.
1. Grab the dip bars and jump up. Balance yourself with locked elbows.
2. Lower your body by bending your arms. Lean your torso slightly forward.
3. Break Parallel. Go down until your shoulders are below your elbows at the bottom.
4. Rise Up. Lift your body back up to the starting position by straightening your arms.
5. Lockout. Balance yourself with your shoulders over your hands. Lock your elbows.
TheClose Grip Bench Press is another amazing exercise for targeting all three tricep heads at once. They are also fantastic chest developers and are great for adding definition to the inner chest.
The Close Grip Bench Press is such an effective exercise as it allows the triceps to handle a huge amount of weight, which in turn results in accelerated muscle and strength gain.
Tip: Try performing Closed Grips Bench Press on a decline bench for increased emphasis on the triceps.
1. Lie flat on a bench and set your hands at shoulder width.
2. Set your shoulder blades by pinching them together and driving them into the bench.
3. Take a deep breath and allow your spotter to help you with the lift off in order to maintain tightness through your upper back.
4. Let the weight settle and ensure your upper back remains tight after lift off.
5. Inhale and allow the bar to descend slowly by unlocking the elbows.
6. Lower the bar in a straight line to the base of the sternum (breastbone) and touch the chest.
7. Push the bar back up in a straight line by pressing yourself into the bench, driving your feet into the floor for leg drive, and extending the elbows.
7. Repeat for the desired number of repetitions.
Skull crushers sound a little intense and can also be referred to as Barbell Lying Tricep Extensions.. but lets stick with Skull crushers, it sounds cooler!
Skull Crushers primarily work the long and medial heads of the triceps. Building up the long head of the tricep adds size to the inner-bottom portion of the arm, which really helps to add overall mass to your arms.
1. Load an EZ bar with weight plates, lay down on a flat bench, and extend your arms straight overhead.
2. Without moving your upper arms at all, bend your arms at the elbow and lower the EZ bar back beyond your head until your arms hit a 90 degree angle.
3. Forcefully press your arms upwards and squeeze the contraction at the top for 1 second.
4. Thats one rep, repeat for 8-15 reps