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To increase your arm size in the shortest time possible it is important that you stick to the basics. By basics, I mean the lifts that will give you the most return on your investment. Don’t waste your time on non-productive movements like 90 percent of the other people in the gym.

And now, the triceps, a set of three muscles connected to both elbow and shoulder, but work in opposition to the biceps and forearm. Read further for tricep-building tips and tricks.

If you’re just starting an exercising plan, dips are the easiest and best to try. They will manipulate your chest and shoulders, but mostly they will work your triceps. In order to place the stress on your triceps there are a few tips you need to know. Firstly, do dips between two rods alongside each other. When you begin, your body should be in a position as if you were standing and holding two bars in your hands.

Grip the bars tightly at all times so you don’t slip. Now to begin the movement you need to lower your body toward the ground, keeping your elbows close to your sides, and keeping your body as straight up and down as possible. If you lean forward it puts a lot of stress on your chest and shoulders, which isn’t a bad thing, but save it for chest day.

It is better not to lock out at the top. You will alleviate stress on your triceps if you straighten your arms. Use an assisted dip machine to counter-balance your weight if you have trouble doing dips. If your gym doesn’t have one, get a spotter to push up on your feet to help you out. When you first begin, try getting in three sets of ten repetitions by yourself.

A close-grip bench press is similar to dips, as it involves a compound movement. The movement is similar to regular bench press. Make sure you grip the bar with your hands around 8 to 12 inches apart. Grip where you feel comfortable, paying close attention to how your wrists feel. To alleviate stress on your wrists, start your grip with a 12 inch spacing and work your way closer as you get more comfortable.

Keep your elbows in close at your sides and lower the bar to just under your chest level. You will not be required to extend you arms in any way. You should be sure to stop prior to being totally locked out. This exercise will add great mass to your triceps.

The forementioned is simply a component of a total workout system; for more information, browse my website.