When building up your arm muscles you should not only work on your biceps muscle and not care about others, like the triceps and forearms. Many people in the gym think that if they work on their chest, their triceps will work enough for the whole week by doing that exercise. No! Triceps muscle is 60% of your upper arm muscle and biceps is rest 40%. That is 20% lower that triceps, and usually you only focus on biceps and forget the importance of triceps workouts.

To gain a bigger and stronger arm you should do triceps workouts weekly like biceps ones. You do not need to work more on your triceps than biceps, try to work on both the same, that means 1-2 times per week with around 3-4 exercises per day. Before you start working on your muscles do some warming up to prevent any problems. Be careful that you put same weight on both hands and try to do exercises slowly with pauses around 1 to 2 minutes between each routine.

Here are some of the best triceps exercises that you should work on. Remember that this are for your first week of workout, each next week you should consider changing exercises to get better and faster results when it comes to gaining muscles and strength.

  1. Close Grip Bench Press – I always start with that workout which is one of the main and basic ones for your triceps. This time you push up with your triceps not with your shoulders or chest muscles, try to do workout slowly and concentrated. Between your each hand grip you should have around 2 hands of space.
  2. Skull Crusher – Another basic workout with good progress for your triceps muscle. Keep your elbows near your body. Keep them a bit up in front of your eyes when doing the exercise.
  3. Cable Triceps Extension – This workout needs to be done concentrated at max. Try to lower the weight you pull down to gain more concentration on your triceps extension. Keep your elbows and arms locked into the side of your body.
  4. Bench Dips – I do this exercise on the end of my workout. Do as many dips as you can, to get out of your triceps max, but do it correctly!

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