2. Close Grip Bench Press to Build Bigger Arms
I see this exercise as the grandfather of triceps exercises.
Seeing bodybuilders from the golden era such as Arnold Schwarzenegger and Franco Columbu lifting heavy barbells has always been a motivation booster.
This exercise is great for adding on size and strength by focusing on all three heads of the triceps.
It is considered by most as the fundamental exercise for bigger triceps and bigger arms.
Another potential reason why this exercise is great for adding on size is because of its compound nature. There are multiple records that show that multi-joint exercises, which allow the use of heavier loads, are great when it comes to building muscle mass.
This is why exercises such as deadlifts, squats, bench presses, pull-ups, etc are commonly advocated for by bodybuilders.
How to: Lay down on a straight bench press. Using shoulder width grip grab the barbell. Lift the bar away from the rack by keeping your arms locked. This is your starting position.
Lower the bar towards your chest just like you would do with a traditional bench press. Your goal is to keep your elbows as close to your body as possible to ensure that you are isolating the triceps muscle.
Release the bar to about 2 inches away from your chest and make sure that you do not rest the weight.
When coming back up you want to make sure you don’t lock your arms. Following the same principle as the Tate Press.
If executed correctly this exercise can deliver amazing results and you will start noticing improvements in arm size in no time.
3. Triceps Dips for Mass
When most people hear dips they think of the pectoral muscle group.
While it’s true that dips are great for adding size to your chest, they are also a powerful tool to add mass to your arms.
Similar to the Tate press, this exercise also has a trickle down effect as it helps add strength to your elbows, shoulders and wrists.
Thus help you add more power and load to other exercises such as the bench press.
The reason why it’s so good in adding size is similar to that discussed above for the close grip press. You can go pretty heavy on it.
Also, you can virtually do this exercise anywhere where you have parallel bars. And yes, you can do it at home. All you need is just two chairs positioned securely.
How to: Grab a pair of parallel bars with your arms almost locked. If there is a regulating tool where you can move the bars closer to each other by turning them, use it. This will ensure more stress added to the triceps rather than the chest.
Take a deep breath and begin lowering yourself down in a slow and controlled fashion. Try and keep your torso straight to add more load to the triceps.
If you were to tilt yourself forward you would be targeting the chest more rather than the triceps.
Keep lowering yourself down until you reach a 90 degree angle of the elbows. Try and keep your arms closer to your body. Push yourself back to the starting position. And, again, try to not lock your arms when you are back at your starting position.
If all done correctly this exercise is a powerful tool to help build bigger arms.
If you want to do triceps dips at home just take two chairs. Make sure that they are well supported to ensure that they won’t slip as you’re executing the exercise. Grab the upper section of the backrest and the rest is the same.