Most people think the biceps are the largest muscles in the arm. This is likely because of all the pictures of people flexing them. In reality, the largest muscle group in your arms is your triceps. So, if you want to cover the most ground in reshaping your arms, you need to spend adequate time toning the backs of your guns.
Your triceps make up the back of your arm; so, biceps in front, shoulders on top, triceps in back and wrapping to the side.
Whenever you’re isolating a specific muscle/muscle group, it helps to know where it is and what its function is. During your exercises, think about the muscles you are using and focus your energy on the targeted area.
The main function of the triceps is to extend your arm at the elbow. Your triceps are the power behind a lot of pushing movements. The triceps get their name from having three heads.
Chances are, if you don’t like your arms, you’ve been neglecting your triceps.
To strengthen and tone any of your muscles, it’s smart to rotate a handful of exercises. Just as you have to be able to adapt when life doesn’t come at you in exactly the same way all the time, your muscles won’t be at their best if you do the same motion over and over again.
I have four favorite tricep exercises that I rotate. Occasionally, I’ll do an arm blast workout and perform all of them on the same day, but, for the most part, I rotate them.
Sit on the edge of a sturdy chair or bench 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. Move your body forward off the seat and lower yourself below it until your arms form a 90-degree angle. Then, push yourself back up to the starting position. You can make this move harder by extending your legs out farther in front of you, and progress it farther by putting your feet up on another bench and adding weight to your lower core.
Start with 3 sets of 10, work up to 3 sets of 15, then try out one of the mentioned progressions.