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Tricep Workout – Use a 2 Step Program to Build Muscles


How do you build big arm muscles? Massive arms can change your appearance and confidence levels. People spend countless hours in the gym performing numerous curls to achieve huge arms.

The sad truth is that most people will never accomplish a massive set of arms because they do not understand what is necessary to build massive arms. Is the secret ingredient – the exercises, volume, equipment, workout, or form?

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Arms can be one of the most problematic muscle groups to build unless you know the proper methods.

Here are two triceps exercises you should add to your bicep training that will help you build your arms:

Skull Crushers (Lying Triceps Extensions) – This compound movement hits all three heads of the triceps.  To perform this exercise, lay down on a bench with the barbell on your chest. Grasp the bar a little less than shoulder-width apart and lift it so that it is above your face, and then slowly lower the bar by bending only your elbows until the bar touches your forehead. Pause, push the weight back up to the starting position, and repeat.

Close Grip Bench Presses – Another compound triceps movement that works all three heads. Begin as though performing bench presses, but instead of grabbing the bar shoulder width or greater apart, you will place your hands about 6-10 inches apart. Your elbows should be kept as close to your body as possible, transferring stress to your triceps from your chest. Perform the same movement as a bench press but pause each rep as the bar touches your pecs.

Here are two simple routines you can use to build your arm muscles.

These simple routines use an approach called supersets. You will train two opposing muscle groups and do exercises back and forth, in this case, biceps and triceps. Keep these routines to 3 sets of each exercise and 8 to 10 reps performed in the exact order shown:

Workout 1 – Standing Barbell Curls, Skull Crushers, Alternating Dumbbell Curls, Triceps Push Downs, Hammer Curls, and Dips.

Workout 2 – Preacher Curls, Overhead Triceps Extensions, Seated Alternating Dumbbell Curls, Triceps Kickbacks, Hammer Curls, and Skull Crushers.

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