Essential to building big arms, is building your tricep muscles. Here are 5 videos that will help you.
TIP 1: DIPS
Sit on the edge of a solid chair and hold the front edge of the seat on both sides of your body. Your knuckles should be facing forward, not turned to the sides. You can either plant your feet firmly on the floor or place the backs of your ankles on a bench in front of you so that your buttocks are suspended in the air.
Push yourself off the seat and lower your buttocks below it until your arms form a 90-degree angle. Then, push yourself back up to the starting position, but make sure not to lock your elbows. Repeat until you can’t do any more. Then do two more sets of the same.
TIP 2: Lying Tricep Extensions
Lying with your back on a bench and holding a barbell above your chest at arm’s length, keep your upper arms rigid and lower the bar slowly until it is almost touching your forehead. Raise the bar back to the starting position. Repeat.
TIP 3: Tricep Pushdown
Standing straight with your feet shoulder-width apart and your knees slightly bent, grasp a bar attached to a high pulley with your palms facing down. Keeping your upper arms rigid against the sides of your torso, bend your elbows and push the bar down until your forearms are parallel to the floor. This is your starting position.
Then, push the bar down until your arms are fully extended, without locking your elbows. Slowly let your forearms return to the starting position, parallel to the floor. Repeat.
TIP 4: Overhead Cable Extensions
Stand with your back to a high pulley with a rope attached to it. Grasp one end of the rope with each hand, keeping your hands above your head and your elbows bent. Bend forward at the waist until your torso is almost parallel to the floor. Extend your forearms slowly until they are also parallel to the floor, without locking your elbows. Keeping your upper arms rigid, slowly bring your hands back above your head. Repeat.
TIP 5: Single Arm Pullover
Lying with your back on a bench and with your feet on the floor or together on the end of the bench, hold a dumbbell in one hand and point the elbow of this same arm toward the ceiling. With your other hand, grasp the inside of your elbow on the weighted arm to stabilise the motion. Extend your arm until it is pointing straight up, then lower it back down near your face. Repeat.