Last time we were together, we covered how to step up your biceps training to help you get those massive arms you have long aspired to achieve. Now there is something you must understand before you start seeing them arms grow: the triceps make up two thirds of your upper arm so you better give them as much attention as you do your bis.

What Beginners Do: Tricep Pressdowns

It is a cable movement so it’s safe, easy to perform, and you can see and feel the triceps working so this is a staple in any beginners routine. Whether it is with a straight handle, angled handle, or even if you tried it with a rope, some form of this exercise has made it into your upper arm protocol since you started. Well it’s time to give the pressdown a break for a while and “step up your game” to make new gains on the back of the arm.

Try This: Lying Dumbbell Tricep Extension

You may have heard of these as nose breakers, head smackers, or the most popular of all, skull crushers. You also may have seen these done with a barbell. So why am I asking you to try these with dumbbells? There are two reasons.

1. Better Range of Motion – You can go further down or twist the dumbbells as you lower them whereas with a bar you eventually have to stop.

2. Isolation – Most experts will tell you that your arms will see more improvement if you train them with dumbbells because each arm has to work individually.

How To Do It: Lie on a flat bench with a dumbbell in each hand. Press the dumbbells up so they are at arms’ length over you. Bending at the elbows only and keeping the upper arm stationary, lower each dumbbell down until they are at each side of your head or you feel a deep stretch in the triceps area.

Using only force from your triceps, raise the weight back up to the starting position and squeeze the triceps when you do. Repeat for the desired number of reps.

Points to Remember

Don’t use super heavy weight. Your triceps are in a vulnerable position and going too heavy can result in injury.

Form is paramount here. Using momentum or not being careful can lead to injuries of your wrists, elbows, shoulders, or all of the above.

If you want an advanced twist, then literally twist the dumbbells at the top so your palms face away from you. Just make sure you have the original form mastered first.

In my next article, we conclude the “Step Up Your Game” series with ab training.

About the Author

roger rockridgeRoger “ROCK” Lockridge is a writer whose work has been seen all over the world. He is most known as a writer for Iron Man Magazine and In 2009, he was named Male Writer of the Year which along with the Female award is the highest award for writers in the bodybuilding/fitness world.

Roger is also known for his work against child abuse and domestic violence and he was featured as a part of the domestic violence documentary “30” as the only child survivor and the only male survivor in the film.