Big Arms in 3 Moves

Tack this tricep routine on to your workout to build up your arms fast.

By Jim Smith

Triceps make up most of your arm mass, so if you’ve been prioritising bicep exercises, you need to switch it up. This routine can be done at the end of any upper-body workout, and it attacks the triceps on every front. You’ll start with a heavy lift to recruit the most muscle fibres, then pump up the volume to exhaust the muscles thoroughly.

1 Close-grip Bench Press

Sets: 4  Reps: 8, 8, 8, AMRAP  Rest: 60 seconds

Hold the bar so your index fingers are on the inside edge of the knurling (the rough part of the bar). Lower it to your chest, keeping your elbows tucked close to your sides. Press back up. On your last set, use half the weight and perform as many reps as possible (AMRAP).

2 Decline Triceps Extension

Sets: 4  Reps: AMRAP  Rest: 15 seconds

Lie on a decline bench holding dumbbells. Hold the weights over your chest, palms facing each other. Bend your elbows and lower the weights to the sides of your head. Choose a weight you can do 12 reps with on the first set, and use it for every set.

3 Band Pushdown

Sets: As many as needed  Reps: 100 total Rest: As needed

Attach an exercise band to an overhead object and grab each side of the loop with your hands. Keeping your elbows tight against your sides, extend your arms downward. You can also perform a pushdown on a cable machine if you like.


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