triceps

The signature mark of someone who has paid their dues in the iron asylum is sleeve-splitting arms. Nothing says, “Wow, they must be a badass!” like having tennis-ball biceps and horseshoe triceps. So, what’s the best arm workout for mass? Among the best arm exercises are barbell curls and dips...

10 Rules and 6 Lifts for Biceps & Triceps A Blueprint for Bigger Arms Having trouble building your biceps and triceps? Adopting some staple exercises and simple rules to follow will guarantee success. Consider this your blueprint for bigger arms. There are ten rules to follow, but here’s a...

The strict barbell overhead press is the gold standard for pressing. The bench press is excellent and gets a lot of attention, but you are stronger in the horizontal plane and have the bench’s stability helping. With the overhead press, it’s two hands on the barbell and two feet on the ground...

The Truth About Biceps and Triceps Training Is Your Arm Workout Really Necessary? In bodybuilding, an exaggerated arm size is part of the “look.” Few can achieve that look without at least some direct arm work. If your goal is to compete in bodybuilding, or you want a bodybuilder-like...

The stability provided by the sitting cable cuff tricep extension workout is a crucial feature. You can maintain your shoulder blades locked down since you have a bench for support. This keeps your shoulders from moving and allows you to concentrate only on channeling stress into the triceps...

If you're a competitive bodybuilder, then a pair of killer arms are essential for making your mark in any competition you enter. If you're just a beach bodybuilder, a set of well developed biceps and triceps is very much needed to make acquaintance with the fairer gender in your travels. If...

For all gym rats and lovers of bodybuilding, you'll realize that not all muscle groups are easy to build; while some are quite easy to build, others are now challenging. Your calf muscles, your abdominal muscles, and your forearm muscles are all examples of muscles that are hard to build. These...

Front Loading Efficient people instinctively try to get the majority of their work done early in the day (this also applies to week or month). The rationale is simple: you have more energy early in the day than you do later on. Therefore, when I create training programs for my clients, I rarely...

Few bodybuilders are made in the mold of Arnold Schwarzenegger. Sure, everyone wants to be the next Arnold, but who could conceivably duplicate the mind-numbing training volume and frequency he achieved? He didn't just train shoulders and arms for 60-plus sets—he did it 2-3 times a week with...

Considering the triceps muscle makes up two-thirds of your upper arm mass, it’s no secret that triceps-focused exercises like certain dip variations should dominate arm day. Triceps dips (or bodyweight dips) are a classic, tried-and-tested exercise known for not only adding strength and size to...

By Adam Bisek The Triceps Brachii Anatomy The triceps brachii is composed of three heads; long, medial, and lateral. All three heads span the upper arm (humerus) and attach to the forearm (ulna). However, the long head originates at the shoulder blade (scapula), while the medial and lateral...

If you asked 100 gym rats whether they’d love to have that horseshoe triceps appearance, 99 would say yes. The one person who said no to that is obviously lying and haven’t been including any tricep exercises in their routine. The triceps make up over 2/3 of the upper arm and it takes time and...

Spending the time in the gym, but not reaping the benefits? You may be wasting your time with one of these five time wasting exercises. You’ve seen them at your gym. People who perform those crazy looking exercises or trendy moves that turn heads. The kinds of exercises you see in the magazines...

Take your triceps to the next level with these 5 triceps exercises that come with unique twists for maximum growth. Plus, there's a triceps routine you can try right away! Let’s face it. When others ask you to strike a pose, it’s the biceps that gets all the attention. But that little voice in...

If you want to build big arms, you have to build big triceps. Check out these 4 triceps exercises and learn how to incorporate them in your workouts. It’s always impressive to see a well-developed set of triceps. Similar to the hamstrings, it’s a group of muscles that aren’t always focused on...

The “Sleeveless” duo of Don Saladino and Frank Sepe recently took to Instagram Live on the Muscle & Fitness IG page to share a shoulders and triceps workout, and they want you to take it for a spin as well. “There are so many different shoulder workouts. Today, we’re going to do a volume one,”...

This article pits two potent tricep builders head to head: parallel bar dips and the close grip bench press. Which is better for arm size? Read on to find out! Brad Borland is a strength & conditioning specialist, cancer survivor and the founder of WorkoutLab. When it comes to choosing exercises...

Arm Anatomy 101 Your arms are the first part of your body that people notice. Ripped arms demand respect and prove your training and dedication to passers-by. That said, most are content with swinging barbell curls and half-ass tricep extensions - moves that are more about ego and less about...

The Romanian man-mountain, Andrei Deiu’ is an authority when it comes to building huge arms. In 2011, at just 17 years of age, he entered the Miami Pro and while it would be his first taste of competition, the young upstart impressed judges so much that he walked away as the winner. Now at age...

The barbell bench press is a rite of passage lift for most lifters. The first two exercises people usually do are the bench press and biceps curls. And then the love affair begins. The barbell bench press allows you to build upper-body size and strength which is great for performance and the...