The triceps make up 60 percent of the muscle mass in your upper arms. If you’re looking to grow your guns, it’s time to start challenging the triceps.

Working the triceps doesn’t just make your arms look strong and defined; it also enhances your athletic performance.

Give this 3-step triceps workout a try and amplify your upper body routine.  

Dumbbell skull crushers

  • Lay down on a sturdy bench holding a pair of dumbbells in line with your armpits, palms facing one another and feet flat on the floor
  • Without moving your upper arms, bend your elbows and slowly lower the dumbbells towards the sides of your head
  • Extend the dumbbells upward on an angle to reverse the movement and pause for a moment before returning to the starting position with palms beside your ears for one rep
  • Do 3 to 4 sets of 15 to 20 repetitions

Kettlebell floor press

  • Start by laying on the floor with a kettlebell in each hand and your upper arms supported on the floor
  • Slowly press the kettlebells directly above your body, straightening your arms completely
  • Pause at the top of this movement before lowering the kettlebells back down to the starting position for one rep
  • Do 3 to 4 sets of 15 to 20 reps

Banded triceps press down

  • Start by looping a resistance band over the top end of a sturdy object that is grounded to the floor
  • Grab each end of the band with both hands and your palms facing one another
  • Pull your hands down beside your torso, ensuring that all of the movement takes place in your elbow joints
  • Slowly pull your hands apart at the bottom of the movement and pause for a moment to feel the squeeze in your triceps
  • Allow your elbows to bend, slowly lifting your hands back into the starting position for one rep
  • Do 2 to 3 sets of 20 to 30 reps