Your arms consist of more triceps than they do biceps, and yet, most men still pay their triceps less attention. The equaliser: Recast exercises like pushups and core moves as arm builders. You won’t skip exercises you already do, and these variations will help you build bigger, fuller arms.
1 TRICEPS POWER PUSHUP
For strength, power, endurance, and balance Place a large medicine ball on the floor and get in pushup position with the ball 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 pushup with your hands on the ball, then drop your hands to the floor and repeat. Aim for three sets of eight 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. Do three sets of 12.
BONUS ARM BUILDER!
Make the last set in your biceps routine a barbell curl and use light weight – about 50 percent effort – for eight to 12 reps. Focus on pulling the bar down with your triceps as if you were performing a pushdown. This creates a neuromuscular link between biceps and triceps, to prepare your triceps for action.