The triceps. Triceps take normally 2/3 of your upper arm’s muscular mass. For some reasons though, many people pay more attention to biceps when it comes to judging someone’s physique. If you do want huge upper arms though, hit your triceps twice as hard as your biceps

You’ll need:

• A bench-like structure. I use a plastic box for that.
• Two adjustable dumbbells. For triceps beginners you�ll need at least 39 lbs (approx. 17 kg) per dumbbell.
• Maybe a pair of old gloves.
• A bodytweaker�s let�s-suffer mindset.
• At least 30 minutes of your time.

Lying Dumbbell Triceps Extensions

This exercise isolates triceps completely if you’re doing it right. No other muscle shall be working. You start with your arms in vertical position, then you slowly bend your arms at your elbows. You keep your upper arms vertical and bend your elbows until your forearms are horizontally positioned. Keep in mind that you don’t move your upper arms at all. You may want to take less weight, but do this one correctly.

3-4 sets of 15 reps each shall be enough

Overhead Dumbbell Triceps Extension

As in the other exercise your triceps shall stay completely isolated when doing this exercise correctly. You do one arm at a time. You use your arm, that’s not working, as a support for your working arm. Holding your working arm just below the elbow ensures that its upper arm stays firm and you use your triceps only.