5 Forgotten Arm Exercises to Level Up Your Muscle Mass

Hypertrophy is the name of the game.

Tired of the same old exercises and looking to add variety to your training sessions? Check out these 5 forgotten arm exercises you should be doing.

These exercises will focus on targeting your triceps, the biggest muscle in your arms. Because of that, these movements will help you achieve a bigger and more muscular overall arm look.

Previously, BOXROX covered forgotten exercises for wider biceps, for lower chest, and the upper chest.

These 5 forgotten arm exercises shared by Troy Adashun are all about helping you increase your arm’s size. Adashun is the co-founder of the fitness lifestyle company Alpha Lion and has created a gigantic YouTube following with his gym tips and workouts.

Check it out.

forgotten arm exercisesSource: Julia Larson on Pexels

5 Forgotten Arm Exercises

1. Triceps Pressdown

  • 3 sets
  • 10-12 reps
  • Rest 60 seconds

I know, you probably do this exercise already so it shouldn’t be part of these “forgotten arm exercises,” but the biggest mistake people do here is the position of the wrist, according to Adashun.

Instead of pressing down the bar, think of pressing angled out and keep the wrist dead straight at the bottom of every single rep.

2. Flared Tricep Pressdown

  • 3 sets
  • 8-10 reps
  • Rest 60 seconds

The big difference of this exercise is you are leaning over the bar, flare out your elbows and press straight down. Do not bring the bar all the way up so that you keep constant tension on your triceps.

3. EZ Bar Overhead Press

  • 3 sets
  • 8-10 reps
  • Rest 75 seconds

Instead of doing the traditional way with dumbbells, use an EZ bar. The biggest mistake is not getting a stretch on the long head of the triceps here, Adashun warns. The bar also should never come to the front of your face, but rather above your head the entire duration of the movement.

4. Incline Skull Crusher with Rotation

  • 3 sets
  • 8-10 reps
  • Rest 75 seconds

The biggest twist in this exercise, besides being on an inclined bench, is that at the top of the movement you rotate your wrists and your palms will be facing out.

Don’t incline the bench too much – something close to 30 degrees is good enough. Go as heavy as you can.

5. Superset Incline Skull Crusher Close-Grip Bench Press

Skull crusher:

  • 3 sets
  • 8-10 reps
  • Rest 75 seconds

Set the incline to 15 degrees and use an EZ bar for the incline skull crusher. Start the movement with a slight stretch on the triceps by angling your arms back. Without taking any time to rest, go straight to the close-grip bench press.

Hands are inside shoulder width, so you are not really switching your grip position. Don’t go down with the bar all the way to keep constant tension on the triceps.

And that was Adashun’s 5 forgotten arm exercises to improve your muscle mass. Click on the video below to see how to perform each exercise correctly.

5 Forgotten Arm Exercises

Check out more content from BOXROX:

8 Best Home Biceps, Triceps and Shoulder Exercises Without Equipment

10 Best Exercises to Build Arm Strength and Muscle

40 Hard Workouts at Home to Build Better Conditioning and Transform your Body

How To Get Bigger Arms In 30 Days At Home

The Best No Equipment Workouts at Home for Athletes

How to Get Bigger Arms Faster

Pull Up Vs Chin Up: What’s the Difference and Which is Best for You?

Muscles of the Triceps

To get better results when doing these 5 forgotten arm exercises from Troy Adashun, perhaps it is important to understand the triceps’ muscles.

The triceps brachii is its own muscle, and it has three heads (heads refers to the origin and insertion). The lateral head originates at the infraglenoid tubercle of the scapula and inserts on olecranon process of the ulna. It works to extend your arm.

How to Get Bigger Arms in 22 DaysBest Hypertrophy Guide for Triceps

The medial head originates at the posterior surface of humerus and inserts on olecranon process of ulna; it works alongside lateral head when extending your arm.

The long head comes from the axillary fossa between coracoid process & first rib (anterior part) & ipsilateral clavicle (posterior part), then inserts distally onto greater tuberosity; this movement functions with both long & medial heads as well as lateral head during extension movements in arms which pull against resistance such as pulling back a bow string or pushing against something heavy like a weight bench or machine at gym for example

Now that you know a bit more about your muscles, give these 5 forgotten arm exercises a go next time you hit the gym.

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