By Wade McNutt

The other day I received an email from an earnest young man named Dustin (name changed for identity purposes). Now Dustin, like most young men in their late teens and early twenties, was looking to put on an extra ten or twenty pounds of muscle to fill out his frame.

Dustin like many men his age felt that he was too skinny. He also told me that he had been training for 3 or 4 years with moderate results and that although he was relatively lean, his bodyweight had been stuck between 170-175 pounds at a height of 5’11. I have received hundreds if not thousands of letters from guys and girls all around the world just like Dustin who are desperate to put on more muscle.

Like so many others before him Dustin told me how he had religiously followed an endless array of training programs. Although he had experienced some gains when he first switched to a new training program usually after the first 2-3 weeks on a new program his gains stopped. The situation had gotten worse because at the time of his email he had been sitting at his current bodyweight for almost a year and couldn’t seem to gain a pound of muscle no matter what he did. Read the rest of this entry

These are some of the best triceps exercises we recommend for building muscle mass in the upper arm. The triceps roughly account for 70% of the upper arms muscle mass.

About the Tricep Group of Muscles

The triceps brachii is the large muscle on the back of the upper arm. This group of muscles (normally referred to as the “triceps”) is responsible for extension of the elbow joint, which basically means the straightening of the arm.

The triceps are a 3 headed muscle that consist of:

• The Lateral Head.
• The Long Head.
• The Medial Head.

Seated Barbell or Dumbbell Triceps Extensions

This is one of the best triceps exercises for stretching the long head of the triceps brachii, but all 3 heads of the muscle are hit.

Execution with a Barbell: 

1. In a seating position, grasp the barbell using an overhand grip and arms vertical, with hands fairly close together. 

2. While inhaling, lower the weight down in an arc behind the head until the triceps are stretched. 

3. Then, using your triceps, bring the barbell back to full extension and exhale. 

Execution with a Dumbbell: 

1. In a seated position, grasp a dumbbell with both hands and hold it behind your neck.

2. While inhaling, extend your forearms until the dumbbell is above your head.

3. Then, return the dumbbell back to original position and and exhale. 

Triceps Extensions Tips

If using a barbell I recommend an E-Z bar for safer execution of this exercise.

To avoid injury, do not arch your lower back and use a bench with support for the lower back where possible.

I will be adding further triceps exercises to this page soon, so please bookmark us or sign up to our newsletter for updates.

Here we provide detailed guides on the best bodybuilding exercises for increasing muscle mass. We are adding to this section regularly, so please bookmark us or sign up to our newsletter to get regular updates.

Bodybuilding Exercise Guides

Bicep Exercises

Build "big guns" without our selection of the best bicep exercises.

• Read Article : Recommended Bicep Exercises

Tricep Exercise

The triceps muscles make up 70% of your upper arm muscle mass.

• Read Article : Recommended Tricep Exercises

Chest Exercises

A lean and toned chest is highly sought after by both men and women.

• Read Article : The Best Chest Exercises for Muscle Mass

Back Exercises

A strong muscular back prevents injuries, improves posture, and looks great!

• Read Article: Bent Rows – The Best Back Exercise?

Shoulder Exercises

Get those round shoulders by targeting your deltoid muscles with these top exercises.

• Read Article: The Overhead Press – The Best Shoulder Exercise?

Abdominal Exercises

Every wants six pack abs don't they? Here are some of my favorite abs development exercises.

• Read Article: Crunches – A Great All-Round Abs Developer

Lower Body Exercises

This exercise group covers the quads, hamstrings, calves, and buttocks.

• Read Article: Squats – The Best Bodybuilding Exercise