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15-Min Workout: The Bigger, Smarter Arm Routine

You probably know your triceps make up more of your arm than your biceps, but most men still give their triceps less attention. The equaliser: Recast exercises like push-ups and core moves as arm builders. While you don’t need to skip the exercises you’re already doing, these variations will help you build bigger, fuller arms.

Instructions: Exercises 1 and 2 can be done as a circuit, with little rest between them. Exercise 3 can be done after 1 and 2, or as the last set in your bicep routine.

1. TRICEPS POWER PUSH-UP
For strength, power, endurance and balance.

Place a large medicine ball on the floor and get in push-up position with it under your chest. Bend your arms to lower your chest to the ball. Push up forcefully, so that your hands leave the floor, then land with your hands on the ball. Straighten your arms. Do a push-up with your hands on the ball, then drop your hands to the floor. That’s 1 rep. Aim for 3 sets of 8 to 12 reps.

2. STRAIGHT-LEG LYING TRICEPS EXTENSION
For a great end-of-workout pump and a stronger core.

Grab a straight bar underhand from a low pulley cable and lie on a Swiss ball, so your butt and lower back touch the ball. Your legs should be straight, pointing away from the weight stack. Extend your arms overhead, beside your ears. Without changing your elbow position or body angle, bend your arms to lower the bar towards your shoulders. Then reverse. That’s 1 rep. Do 3 sets of 12 reps.

3. BARBELL CURL
This bonus move is great for both your triceps and biceps.

This move creates a neuromuscular link between biceps and triceps (antagonistic muscles), preparing them to fire away more rapidly when you need them to. Do the barbell curl and use light weight – about 50 per cent effort – for 8 to 12 reps. Focus on pulling the bar down with your triceps as if you were performing a push-down.

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