If you want to know how to have huge arms then you are going to have to know how to build muscles in the triceps. Triceps make up 2/3 of the muscles in the upper arm. If you want big arms, you got to have big triceps.

To help you understand a bit more about the triceps lets look at what muscles make up this group and what they do. The muscle group is technically known as Triceps Brachii which is a Latin way of saying that it is a three headed muscle. The three muscles that make up the triceps are:

* The Lateral head  which is found on the outward facing side triceps.
* The Medial head is found towards the inside of the triceps.
* The largest of the three heads is the Long head along the bottom of the triceps.

Each of those muscles work to both extend the forearm and straightening the elbow. Not all three muscles heads respond to the same exercises so it is important to do as big a variety of exercises as possible to make sure that all three are worked.

How to build muscles in your arms using the cable on a high pulley machine.

Close-Grip Push Downs

* Stand straight holding the cable in front of you.
* Using the handle and with your hands close to each other pull the cable down so that your your arms end up down by your sides and your elbows are bent a little less than a right angle. This is the starting position.
* Keep your upper arms still and straighten the elbows pushing down the weight.
* Return to the original position using a controlled motion and keeping your upper arms by your side.

Elbows Flared Push-Down

* Using the cable and working different muscles switch to a wide grip.
* With your elbows pointed outwards with a lower weight start with your elbows bent at a 90 degree angle
* Push down on the cable until your arms are fully extended
* Slowly move back to the starting position

Cable Push-Outs

* Put a bench in front of you, get down on your knees and put your forehead and elbows on the bench facing away from the weight stack. The bar will be above your head and your biceps and forearm will be touching and your elbows will be right next to your ears.
* Push the bar out till your arms are straight, locked and parallel to the ground.

Do the above in a circuit making full use of the machine while you have it. If you are feeling up to the challenge, do a Tri-Set doing all three with little to no break between them.

How to build muscles in your arms using two benches and two dumbbells. (These can be done as a Super Set.)

Triceps Dumbbell Kickback

* Stand to the right side of a flat bench put your left knee on the bench, bend over and put your left hand on the bench so you have some balance keeping your back straight.
* Put the dumbbell in your right hand, bend your elbow and raise it to shoulder level keeping your arm close to your side. This is your starting position.
* Press the dumbbell backwards and upwards till your arm is parallel to the floor.
* Slowly lower the dumbbell back to the starting position.
* Do the same on the other side.

Bench Dips

* Using two benches parallel to each other about 3 or 4 feet apart sit down on one facing the other.
* Using your arms to support your upper body put your feet on the other bench so that the rest of your body is hanging between the two benches. You can have your feet either close to each other or crossed.
* Slowly lower your body till your elbows are about a 90 degree angle.
* Raise your body up till your arms are straight. This is one rep.

Keep these exercises as part of your workout routine and in a few weeks take out the tape measure and check out the size of your arms. If you want to build muscles in your arms and get them bigger, then hit the triceps and let them rip.

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