Though typically it is the biceps that get all the attention in the large arms, it is the triceps that are really the largest. Performing triceps exercises will be very important if you really want impressive arms. Body builders use a multitude of exercises. Below are several that they usually recommend to work on the triceps and get the arms larger. No exercise should be performed on consecutive days or more than three days a week. Remember to take two days off between workouts when you begin increasing the amount of weights you are using.

Tricep Bench Dips

Many body builders will tell you that these are the some of the best and easiest exercises for your triceps. You should put two benches parallel to each other while keeping the distance about 30 inches. In an elevated pushup position your hands need to be on one bench and your feet on the other. Let your body down by lowering your body. Without becoming too uncomfortable, lower your body as far as you can. Return to the original position after you have remained in the lower position for a moment or so. Putting a weight on your back can increase the intensity of this exercise.

Tricep Dumbbell Kick Backs

For the triceps, this is a critical exercise, as it focuses its energy on the muscles themselves. You might be surprised at how intense this one is. Pick up a light dumbbell in one hand. At a flat exercise bench, stand on the edge. Begin bending at the waist until your upper body is parallel tot he floor. Your body can get support with your hand on the bench. Place your arms at your side as you perform this exercise. Now, raise your arm in an arc. Use only your forearm and keep the arm straight. The maximum triceps contraction is achieved when this position is held for a moment.

Tricep Push Downs

Setting up for this exercise you put a bar and attach it to an overhead pulley. In front of the pulley stand up. Keep your feet apart about the distance of your shoulders. Take hold of the bar. Use an overhanded grip. The arms should be totally bent and pulled tight against the torso. Keep your motion to the forearms, bring them don in a circular motion until they are completely straight. Hold here for just a moment to squeeze the triceps. Gradually bring your back down.

Close Grip Bench Press

Your triceps will really increase in size as you perform such an easy exercise. Put your feet on the floor at shoulder width while lying on your back. The bar should be grabbed at a point slightly less than shoulder width. Lift the barbell into a place just above the lower chest, straightening the arms in front. Return the bar to the chest, keeping your arms tight to your sides. Push the bar into the starting point. Minimize the bar's contact with the chest.

A person should be present to spot before you try using the bench press. It is crucial to not add the weight to fast or to much. Your weight can be gradually increased as you get more proficient. Better, quicker results can be obtained by varying the speed and amount of the tricep exercises.

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