To grow your triceps, you need to hit them with compound movements such as dips and close-grip bench press.

You also need to make sure those compound movements are actually WORKING the target muscle! That takes focus.

(it's a tricep, not a tumor ;)

Personally, I find the decline close-grip bench press to be the best option for building the triceps...you can use more weight and I find it puts less pressure on the shoulders because of the angle.

Now, I usually do the barbell version of the exercise, especially when going heavy. However, using dumbbells gives you some options that you can't get with the barbell version.

The dumbbells allow you to use a neutral grip, which I find better hits and develops the "horseshoe" look of the triceps, they allow you to get a bit greater range of motion to put more stretch on the triceps at the bottom and the seprate loads means the strong side won't always take over for the weak side.

So to do this one, all you'll need are a couple of dumbbells and a decline bench. I recommend moderate weight with this one if you're getting them into position on your own. If you have a partner to hand them to you, you can go heavier.

Here's how I do it when training solo.

Set the dumbbells on either side of the bench, then get set up in the bench. Reach down and grab one dumbbell.

Then reach down and grab the other.

Set them on your legs.

Lie back and get the dumbbells into position, with a neutral grip. No need to bring the dumbbells together at the top. It won't hit the triceps any better and will just load the shoulder joints unnecessarily.

Lower the dumbbells down beside your chest. You'll notice that this is already a greater range than what's possible with a barbell press and it's the reason we're using moderate weight. Gauge the depth based on how it feels on your shoulders...it is possible to go TOO deep, so it's something to be aware of.

Pause at the bottom for a few seconds to develop a stretch in the triceps.

Now, pushing with the HEELS of your hands, press back up to the top.

It's important to push with the heels of the hands to best activate the triceps.

Once you're done, on the last rep, finish at the top then bring the dumbbells back to your thighs. Sit up then lean down one side at a time and set the dumbbells on the floor.

I recommend that you don't drop them out of the bottom of the press for two reasons. First, it's VERY annoying and you can damage the equipment. Second, you can easily overstretch your shoulder joints by doing it.

So that's the exercise. When done with a moderate weight and tight form, you'll develop GREAT tension in the triceps.

If you're interested in more arm-building exercises like this, have a look at my book "The Best Arm Exercises You've Never Heard Of"

Enjoy!

Nick Nilsson
The "Mad Scientist of Muscle"