w your arm muscles and you flex your bicep in response. Ironically, the biceps are one of the smaller upper arm muscles. The Triceps muscle fills about a third of the upper arm and is visible from the front back and sides. This muscle actually rids you of that extra hanging ‘wave’ and for guys fills out most of the arm mass they are looking for.

Supine Barbell or Dumbbell Triceps Extensions
· Lay face up on a bench.
· Start with the bar or dumbbells extended over your chest.
· Allow them to come downward towards the top of your forehead.
· Try to maintain the same elbow position from start to finish.

Next time someone asks to see your muscles, shoot them a side triceps pose!