When your neighbor\u2019s kid tells you to make a muscle, you\u2019ll almost certainly flex your biceps \u2014 that flashy mountain of muscle on the inside of your upper arm. But if it\u2019s impressive arm size you\u2019re looking for, it\u2019s the muscles on the back\u00a0of your arm \u2014 the less-appreciated triceps \u2014 that should get most of your attention in your workouts.<\/p>\n
Here\u2019s why: The triceps have nearly twice the muscle tissue of the biceps, so they have more potential for growth than their famous relatives on the opposing side of the upper arm. As that \u201ctri\u201d prefix suggests, the triceps consist of three segments, or heads. When defined and developed, these three muscles form a distinctive inverted \u201cV\u201d that runs from the back of your shoulder to your elbow along the back of your arm.<\/p>\n
Horseshoe triceps are one of those \u201ctells\u201d that make it clear that you put in the hours in the gym. They\u2019re visible whenever you wear tank tops or short sleeves \u2014 one of those little beacons that declares, \u201cYup \u2014 I work out.\u201d<\/p>\n
The triceps are active any time you straighten your elbow. \u201cThe incline press, flat bench press, and overhead press all work the triceps in almost exactly the same way,\u201d says muscle-building expert Bret Contreras, PhD, CSCS, author of\u00a0Strong Curves.\u00a0So if you\u2019re short on time, any chest or shoulder-based move where you press a weight away from you with your arms will also work your triceps to some degree.<\/p>\n
For maximal development, though, most people need direct triceps exercises. Here are a few of our favorites to build horseshoe triceps.<\/p>\n
For best development of those horseshoe muscles, choose a variety of exercises where the upper arm is in a different position relative to your trunk: overhead, behind you, and in front of you.<\/p>\n