Total Triceps Development In One Workout

If you've been in the iron game for more than a day, you know it takes more than curls to build big arms. Believe it or not, the triceps make up the majority of your arm mass above the elbow, so if you want bigger arms, it's triceps—not biceps—that need to be the priority.

There are three heads to the triceps—hence the "tri" in the name. The long head of the triceps is the one you see when you flex the back of your arm. The lateral head is the one directly behind it that helps complete the horseshoe shape. Then there's the medial head, which is the most difficult one to see because it sits underneath the other two.

All three heads must be trained to develop size and strength in the upper arm. While it's basically impossible to work one head without the other two helping out, you can make sure one head does the majority of the work using exercises that specifically target each head. This workout aims to do just that.

Each of the three exercises in this workout places...

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