generation ironIf you plan on your arms turning a few heads then get your triceps in order.

When building up the arms there’s a tendency to want to focus on the bicep during a workout. No one’s gonna blame you for the train of thought, after all the bicep is perhaps the most attention grabbing muscle of the arm speaking from a strictly visual aspect. But anyone who knows the human body will tell you that the best approach for developing your biceps is to focus as much, if not more, attention on your triceps.

Now why the hell would anyone do that you may ask, the triceps is on the opposite side of your arm after all, what does it have to do with building up your bicep? Well shut up, sit down, and we’ll tell you. The triceps muscle, contrary to popular belief, takes up most of the middle section of your arm.

That’s right. Though your bicep may be appear like the more prominent muscle, the triceps are the dominating muscle group in your arm. If you plan on building an aesthetically pleasing arm then you better start building up those triceps muscles. Ask CT Fletcher if he neglects his triceps training and he’ll laugh in your face. The top pros have to build every part of their body. Neglecting any part of their body isn’t an option. Guys like Phil Heath and Kai Greene never got anywhere by cutting corners and neither should you. Put some of these exercises into your routine, sit back and watch magic happen. You can thank us later.

5 Awesome Triceps Exercises


Close Grip Bench Press 3 sets, 8-10 reps
Over Head Dumbbell Extensions 3 sets, 12 rep
Push Ups (Diamond) 2 sets, to failure
Reverse Grip Tricep Pull Down 3 sets, 12 reps
Dumbbell Kickback 3 sets, 10 reps


Try any number of these exercises with some bicep training and your arms will be looking monstrous in no time. Let us know your results in the comments below and be sure to follow Generation Iron on Facebook and Twitter.

Jonathan Salmon
Managing editor of Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. He has been writing about bodybuilding, combat sports, and strength sports for over 8 years. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.