Triceps can sometimes be lost in the shuffle when it comes to weight lifting. But when you focus your energy on the triceps, you will increase your arms size and you will be able to lift more on the bench press.

The triceps are actually a larger muscle then the bicep. So if your goal is to get bigger arms, then you should consider working the triceps just as much as the biceps. The function of the triceps is to extend the arm. So naturally you will be doing exercises that will extend the arm to build up the triceps. This is also why you might feel your triceps being worked out when you perform a bench press.

Make sure you do not over work the triceps. It is easy to over work these muscles because they have a lot of influence in your chest workouts. Plan accordingly to not train the triceps on the same day as your chest muscles.

Some of the most effective exercises to promote great strength in your triceps are…

• Lying barbell extension
• Close grip bench press
• Triceps dumbbell extensions
• Triceps push downs
• Triceps dumbbell kick backs

You will be able to bench press more weight if you workout your triceps. Sometimes when you build your chest, the triceps are the weaker muscle and if you want to increase your chest size, you need to increase the strength of your triceps.

Great triceps exercises for the beginner without using weights are…

• Push ups and
• Triceps dips

Henry Chervenka