Website design By BotEap.comEveryone loves the bicep curl, but what people often overlook is the role that the triceps play in developing big, muscular forearms. Your triceps are larger muscles than your biceps, and they are also working muscles; they play a key role in such basic compound exercises as the bench press to drive an opponent back in a soccer game. Just because you can’t see them when you look in the mirror doesn’t mean you should ignore them, in fact quite the opposite. So here are five triceps exercises for you, each one designed to get your triceps defined and powerful.

Website design By BotEap.comHalf of these exercises are multi-joint exercises, and even the isolation movements are designed to impact your muscles so they grow and get stronger. Therefore, the dumbbell kickback is not included because, while it’s not a bad exercise, it won’t provide the greatest bang for your buck. Also, try to train your triceps with different muscle groups each time; always focus on the chest or biceps, so try to incorporate your legs. Finally, choose 2 of these exercises and perform 3-5 sets of each. Each set should be 6-20 reps, but keep them in the 6-12 range if you want to bulk up. Do this workout twice a week; more than that is overtraining.

Website design By BotEap.compush down

Website design By BotEap.comUse this variation to gain more power at different angles of the pushdown. Face the pile of cables, lock your elbows at your sides, grab the rope or handle attachment, palms down. Do eight reps standing up straight, squeezing your tris at the bottom, then step back so you’re at a 45-degree angle. Do another eight reps, then take a second step back, so your back is parallel to the flood, and do a final eight. That’s a repeat.

Website design By BotEap.comdiamond dip

Website design By BotEap.comThis variation on the classic dip will prevent you from using your stronger side to compensate for your weaker side. Grab the dip bars and start with your body extended, arms straight and then lower down, shift your weight to the left and back up, then back down, shift to the right and up. That’s a repeat. Be sure to keep your elbows over your wrists.

Website design By BotEap.comBandit Loop Plank Extension

Website design By BotEap.comGrab the handles of a Cable Bandit Loop, each about 20 inches off the floor, and come into a plank position, on your toes, back straight, arms extended, and core engaged. Lower yourself, elbows in, until your head reaches your hands, then reach out. This exercise is great for engaging key stabilizer muscles that normal triceps exercises don’t use.

Website design By BotEap.comClose-Grip Medicine Ball Push-up

Website design By BotEap.comThis exercise forces you to use your stabilizing muscles again, given the medicine ball’s uneven surface and its tendency to roll. Place the ball under your breastbone, grasp it with both hands, fingers apart. Lower down, extending your elbows, and then push yourself up, squeezing your triceps.

Website design By BotEap.comUneven overhead triceps extension

Website design By BotEap.comGrab an EZ-curl bar with an uneven grip, one palm gripping the vertical and the other the horizontal. Lower the bar behind your head, keeping your arms close. This overloads one arm while keeping the other engaged, which is better than a single arm-to-arm extension.