4 of the Best Exercises for Bigger Triceps

What many people fail to realize is that the trick to making your arms bigger is not by doing bicep curls. It's working out your triceps. Why? Because your triceps are the largest muscle group in your arms. They have much more potential for getting big than your biceps. Also, because they are naturally bigger than your biceps, you will see them increase in size more quickly than your biceps. If you don't believe me, the next time you see a guy with huge arms, take a close look at them and notice the difference in size between his biceps and triceps.

Tricep Dips

Trciep dips are without a doubt one of the best exercises for your triceps. There are two basic ways you can do tricep dips: you can do them leaning back agains a table, chair or bench with your feet on the ground, or you can do them on a dip station (full-body). The latter is obviously the hardest and will give you the best results.

Close-Grip Bench Press/Diamond Pushups

Doing a bench press with a close grip is virtually the same as doing diamond pushups and the choice is yours. Obviously, the amount of weight you can lift doing diamond pushups will be resitricted by your own body; so if you want to lift more than you weigh, you can do so by doing close-grip bench presses. By moving your hands closer together, you're shifting the resistance from your pecs to your triceps, which is why these exercises are so effective.

Tricep Extensions

You've probably seen countless photos of bodybuilders doing this exercise. It truly is a classic and it is tried and true. Tricep extensions are done by holding a dumbbell with both hands behind your head and extending your arms over your head - one of the basic functions of your triceps. The nice thing about this exercise is a little weight goes a long way.

Upright Rows

An upright row can be done with a barbell or dumbbells. I prefer dumbbells, but the choice is entirely yours. Standing with your feet about shoulder width apart, hold a barbell or dumbbells in front of you and lift the weight straight up to your shoulders. This exercise is really good for both your triceps and your biceps.

Sources:

http://www.smart-strength-training.com/pushups-diamond.html

http://www.exrx.net/WeightExercises/Triceps/BBCloseGripBenchPress.html

http://www.bodybuilding.com/fun/weik1.htm