Body Building Information

The quickest way to add size to your arms that makes a visual impact is to build up your triceps. And if you’re serious about building big, muscular triceps, this is the list for you! But before I give you my Top 5 list for triceps-building success, let me explain my how I created this list.

First, the exercises I’ve chosen are simple and for beginners who need a solid foundation in triceps-building fundamentals in order to achieve long-term success from their workouts. Although these exercises are simple, this does not mean that they’re easy. Their simplicity lies in the intuitive benefits that come from each triceps-building movement and the fact that you can do these exercises with a minimal time commitment. But getting the most from these exercises will still require careful attention to training technique and workout variety – the 2 keys to triceps-building success that are not always easy for beginning bodybuilders.

My general rule for deciding whether you’re a beginner is the following: you’re a beginner if you’ve been training your triceps once or twice per week for 6 months or less. You’re also a beginner if you been trying to build your triceps for more than 6 months with exercises other than those provided on my list. Why? Because if you haven’t mastered the triceps-building exercises listed in my Top 5, you’re not ready for the intermediate or advanced workout methods that you’ll eventually need to build truly Awesome Arms.

Additionally, to make my Top 5 list, the equipment needed for each triceps-building exercise had to be available everywhere. That means that you can do all of these exercises with dumbbells, an EZ-curl bar and a basic workout bench which you can find in any gym or health club. You can also do these exercises at home with a very small investment in this equipment for your home gym. There’s no need for fancy machines or trendy gimmicks here.

Now that I’ve told you how I came up with my list, here are the Top 5 exercises for building the big, muscular triceps that you desire! They’re not listed in any particular order, so there’s no reason to think that one particular exercise is better than another. You must decide what works best for you by experimenting with each exercise. But rest assured that any triceps-building program that includes all of these exercises will definitely add inches, symmetry and power to your GUNS.

1. EZ Bar Triceps Extensions

This exercise, also known as “Skull crushers” is a terrific mass-builder for your triceps. For maximum growth, EZ bar triceps extensions require that you keep your upper arms in a position perpendicular (90 degrees) to the exercise bench throughout each repetition. If this position causes you any elbow strain or discomfort, you can lower the angle by moving your arms slightly forward to reduce the stress on your elbows. Don’t worry – making this minor adjustment won’t impede your ability to get the benefits of this exercise.

You should also place your hands in the narrow-grip position on the EZ bar which, when combined with proper arm position, ensures that each triceps head receives maximum resistance throughout the exercise motion. Lower and extend the weight in a smooth, continuous motion without jerking or swinging the bar with your back or shoulders. When done correctly, you can’t beat EZ bar triceps extensions for building big, muscular triceps.

2. Triceps Pushups

You’re probably familiar with standard pushups which are performed with your arms in a shoulder width position. While standard pushups involve the triceps, chest and shoulders in the “pushing” motion, triceps pushups are designed to minimize chest and shoulder involvement so as to maximize training resistance on the triceps. This exercise is deceptively simple in that it appears to the untrained eye as just another pushup. But like every exercise on my Top 5 list, technique is extremely important and proper hand position determines whether these pushups will add muscular inches to your triceps.

For proper performance, take a standard pushup position with your hands and arms extended and shoulder-width apart. Then slide your hands closer together until your thumbs nearly touch each other. This is the starting position. With your hands in this position, slowly lower your arms underneath you and then push yourself back up to the starting position as you would with regular pushups. Make sure that you keep your back straight and your head up for maximum resistance on your triceps. As you extend your arms, concentrate mentally on maintaining proper