by Julius Vortemizzi

Created on: May 02, 2007   Last Updated: May 03, 2007

Allow me to fill you in on a little secret about developing thick, muscle-popping arms... it's all in the triceps. You'll always hear comments like "oooh check out those biceps" and the likes but what truly makes your arms huge is those triceps. Biceps create a lot of hype, but triceps are what fill out shirtsleeves.

Now that you know the first and most important piece of information you are already one step closer to having huge arm muscles. To help you develop your triceps, I have developed a workout regime that can be done right at your home without you having to make a trip to the gym!

Close Grip Push ups (3-4 sets x 15 reps) Position yourself as if to do a normal push-up but then draw your fists closer to each other till they are about 6-8 inches away from each other. This will concentrate the pressure on your triceps.

Triceps Dips (3-4 sets x 15 reps) Sit on a chair and then place your feet upon another chair about 2 feet away from you. Keeping your arms stationed on the sides of the chair, slide your body just off the front of the chair and dip your body down about 90 degrees. Raise yourself back up without locking your elbows.

Bent-Over Raises: (3-4 sets x 15 reps) Stand up straight then lean your body forwards till you form about a 90 degree angle. Starting with a dumbbell in each hand, dangling in front of you, slowly raise them up behind you till they are perpendicular with your back. Slowly bring them back to the starting position.

That's all for today folks. Good luck and remember to be dedicated and determined. It'll take time to develop these muscles but if you don't give up, you will not be disappointed.

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