It takes hard work to build a great set of guns. Those in the know will tell you that you’ve got to really work triceps if you want arms like a superhero! Triceps make up two-thirds of your upper arm, therefore it is logical that the bigger and more defined these babies are, the more massive your arms will look. The triceps are responsible for the movement of extension of the elbow and produce motion of the forearm. Because of their larger size you need to work tri’s a lot longer and harder than biceps. Hit triceps twice a week using 3-4 exercises of 3-4 sets of 8-12 repetitions.

Use free weights for triceps to give you a better range of motion and produce a fuller muscle.

Here are four dynamite exercises that are sure to get results.

Whenever you are working a muscle group always include at least one exercise that will take the muscle group through its full range of motion. Close-grip bench presses will do this for triceps. Lie face up on a flat bench, feet firmly planted on the floor. Take a barbell or E Z curl bar from the rack. Use a narrow grip so that your hands are only 2-3 inches apart. Keeping your elbows close to your body, lower the weight to your lower sternum, and immediately push upwards. Always begin with a light warm-up set. I especially like this exercise for mass building.

Triceps extensions are a classic. Start this exercise by holding a lat machine bar with your hands 2-8 inches apart. Now press downwards from your chin until your arms are straight (just barely locking out the elbow). Return and repeat. Most bodybuilders keep their elbows tucked in at their sides during this movement. This exercise can also be performed with a rope instead of a straight bar or lat machine bar.

Bent-over triceps kick backs are great for isolating the triceps of each arm. Hold a dumbbell in one hand and hold on to a rack or bench with the other hand. Raise and lower (kick back) the dumbbell at an even rate, keeping the upper arm in line with your torso and parallel to the floor. Keep your upper arm tight against your waist throughout. Be careful not to over use your wrist as you kick the weight back and extend the elbow.

Lying triceps extensions or “skull crushers” as they sometimes call them are killers. Lie on your back on a flat bench and hold a barbell or E Z curl bar at arms length above you. Lower it slowly to the forehead and raise the bar again to arm’s length. This is a more advanced exercise and you may have to wait until your tri’s are ready for this one.