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If you want bigger arms, you will have to focus on triceps workouts. Though most people think that biceps are the main muscles to work on – triceps are equally important. In fact, 2/3 of the upper arm muscle tissue is made up of triceps.

These triceps workouts just focus on the triceps rather than a range of muscles in your arm to get maximum results. To increase your triceps, practice these 5 exercises and gain bigger arms. Each of these triceps workouts should be done in sets of 3 with 8-10 reps in each. All you need are free-weights.

Triceps workouts 1 of 5: Weighted Dips

When you provide resistance to muscles, they develop better. Weights can provide you the perfect resistance. Your own body is one of the best sources. Though with time, you can add additional weight to increase resistance.

Place two benches approximately 4-5 feet apart. Sit on one of the benches, while your heels are resting on the other one. If the distance between the two benches is too much, you can adjust it according to your height. You should form an L-shape on the benches. To begin, place your hands on the bench you are sitting, palms facing down, and slowly slide forward. Your arms should be supporting your weight. Next, lower yourself between the benches while your elbows bend. They should make a 90 degree angle. Sustain tension for a while and then, push yourself up to the original position.

Triceps workouts 2 of 5: Close Grip Bench Press

In this exercise, your elbows should remain within the width of your shoulders and closer to the body, while the distance between your hands should not be more than a foot. This exercise focuses on triceps muscle group.

With your arms fully extended, lift and gradually lower the weight towards the lower portion of the chest. Push the weight back up until you just touch it to your chest, returning your arms to starting position.

Triceps workouts 3 of 5: Triceps Back Extension

This workout places a lot of exertion on the triceps. Choose a dumbbell weight you can manage and hold it with both hands. Stand straight, while you have the weight raised up above your head. Slowly lower it behind your head, unless it reaches to your shoulder level. During the exercise, do not extend the weight too far as this may result in straining of your triceps. To complete, lift the dumbbell back to original position, with your arms fully extended.

Triceps workouts 4 of 5: Diamond Push-ups and Claps

Practicing different exercises that challenge your muscle with new angles and new ways is actually beneficial for the development. This will push the muscles to the limit and bring out the best. It will propel the mass gain you have been looking for.

For diamond push-ups, start in regular push-up position –  your hands should be under your chest but this time bring your hands closer so that the index fingers and the thumbs are in contact, making a diamond shape. Now, comes the serious part: You will have to exert enough force when you push up that you leave the floor, get the height required to place a clap and return to starting diamond position. Do push-ups this way.

Triceps workouts 5 of 5: Single Arm Pull-over

Lying on a bench with your chest facing up, stretch out with your feet on the floor. Hold an appropriate dumbbell in one hand and extend your arm straight out so that your elbow is pointing up towards the ceiling. Use your other hand and place it across your lower chest to support the extension. Then slowly lower the weight back down near your face. Repeat.

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