Little known fact: the tricep, not the bicep, makes up a majority of the size noted in the upper arm regions. Although bicep training remains important for increasing the size and aesthetics of the arm, the tricep actually makes up three fourths of the entire size of that region. When training the arms for size and strength, remember to train the triceps with heavy intensity, in order to maintain proper balance in the upper arm

Bodyweight Dips

Dips should remain the first exercise performed in a tricep training routine. Training the tricep often times can involve training other muscle groups as well. The dip is no exception. When performing dips, the pectoralis major is also enlisted to provide support and strength in maintaining balance and control. The dip routine should be done in three sets, each set consisting of enough reps to end in failure. This will pre-exhaust the muscle and allow for maximum growth. Make sure to perform the dips first in your routine, as they can become decidedly difficult after a full routine of tricep training exercises.

Skull Crushers

After performing the three sets of dips, head over to the bench section and grab a barbell or ez curl bar, loading on enough weight to allow this exercise to be performed at ten reps and no more. This exercise isolates the tricep and builds mass, adding to the overall size of the arm

Close Grip Bench Press

The close grip bench press is often overlooked in a training routine, but should never be forgotten when training triceps. This exercise is performed much like the bench press, only like the title suggests, the grip should be much closer, with the space between each hands placement on the bar ranging only 6 to 8 inches. 3 sets at ten reps should suffice as an excellent routine for further training on the triceps, following the two former routines.