Get Bigger Arms

The best exercise for growing big triceps

Before you spend all your sweat doing biceps curls, remember that it’s your triceps that really add size to your arms. The California press is one of the most effective exercises for overloading the triceps, says Charles Poliquin, M.S., a strength coach for Olympic athletes in Canada.

You can lift more weight than you can with other common triceps exercises, so you’ll build bigger arms faster. “Power lifters often use this exercise when they hit a plateau,” he explains.

To do a California press, lie on your back on a bench, with your feet flat on the floor. Grab a light barbell with your hands about 10 to 12 inches apart.

Now, with your elbows slightly bent, position the barbell so that it’s directly over the center of your chest. Keeping your elbows close to your sides, lower the barbell to the top of your chest, near your collarbone. (That’s right, you’ll lower it at a slight angle.)

When the barbell touches your chest, your forearms should be flat against your biceps. Pause, then slowly press the bar up and out to begin again. Do two or three sets of 12 repetitions, and add weight gradually.