Best Exercises to Build Arm Muscles- Triceps
Triceps, the back muscles of the upper arms, often get neglected, but they are really important for building arm muscles and for avoiding the “batwing” look of flabby upper arms. If you use free weights to do your other upper body exercises, your triceps are already getting a decent workout because they stabilize the other muscles. But if you want to focus on your triceps, here are some of the best triceps exercises:
Sit on the edge of a bench with your hands grasping the edge, fingers facing forward, with your feet flat on the floor (or extended onto a second bench if you will be adding weight on top of your thighs). Shift your butt off the bench so you are supporting yourself on your hands, put your legs at a 90 a degree angle and slowly bend your elbows to lower your body, until your elbows form a 90 degree angle. Then engage your triceps to push back up.
Lying Triceps Extensions
Lie face up on a bench holding a barbell weight (or two dumbbells) with both hands close together, fingers facing up and out, and extend your arms straight up in the air. Slowly bend your elbows to lower the weight behind your head, then engage your triceps to return the weight to the starting position.