Every bodybuilder wants big arms. But when they enter the gym, they’ll often run first to the biceps stations and curl to their heart’s content. Over time, this will lead to a nice set of biceps, but the upper arm will still look very average in a t-shirt, tank top or shirtless. What these bodybuilders (if you want to call them that) are forgetting is that triceps are the key to big arms – not biceps. They make up two-thirds of the upper arm mass. They also protrude into the air in almost every major biceps pose, while the biceps often tuck neatly against the body inconspicuously.
 
If your biceps are great but your triceps are anything but, there is still hope. It’s possible to build a nice set of triceps, but you’re going to have to make them a priority. In fact, you are going to have to put them before everything else on your bodybuilding agenda for 6 to 8 weeks so that they can receive the mass building movements, and frequency of training, needed to facilitate some growth. 

Here are some of the key triceps movements you should be integrating into your workouts if you want to add beef to those upper arms. You’ll notice the focus isn’t upon definition or shape. Rather, the goal is simply adding plain ol’ piles of mass. The cutting and shaping can come once you have some muscle to speak of. With that being said, let’s check out the exercises!
 
Close-grip bench press

This movement should be used on your chest & triceps day, immediately following chest training. Your chest will receive some stimulation, but the triceps will do the brunt of the work. Use less weight than you are capable of, and slow down your repetitions. Many bodybuilders will rush through standard bench presses and still see good results. With the close-grip variety, speeding through reps is very counter-productive, and will transfer stress to the shoulders and chest, which is undesirable. Keep the reps in the 6 to 12 range for 3 to 5 sets.  
 
Skull crushers

EZ-curl bar skull crushers should follow the close-grip bench press. Wear gloves and dry hands frequently to ensure there is no slippage as you complete four sets of 10 to 14 repetitions. If you want to add even more beef to your arms, immediately follow each set of skull crushers with…
 
Bench dips

This movement can be awkward and unflattering, and is therefore overlooked by many bodybuilders as a result. Don’t make this mistake. Complete 3 sets of 10 to 15 repetitions with one to two 45-pound plates on your lap and you will see new lower triceps growth before you know it.
 
Use these movements on every triceps day and you’ll see growth as you never have before. Keep your repetitions slow and focused, and don’t spend a lot of time on cutting movements. If you have the energy remaining at the end of your training for 3 sets of cable pressdowns, then you probably still could complete another set or two of skull crushers. Stick with the beef movements and the gains will be terrific.

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