The Close grip bench press along with dips (https://www.youtube.com/watch?v=AFkZwsSlYIw) are the best exercises you can do get bigger triceps or to increase the mass of the back of your arms. When doing close grip bench presses do not put your hands side-by-side each where they are touching each other as this could cause wrist damage. At the minim you need to take a grip that is a little bit narrower than shoulder width to no more than your hands being 8-to-14 inches apart. Close grip bench press are based on the same concept of diamond pushups or close grip push-ups where the main focus is on your triceps and making your triceps muscle much bigger. Remember than your triceps represent 2/3 of your total arm size so it make send to include close grip bench presses for bigger triceps instead of focusing more on curls for your biceps which although may look impressive do not account for the majority of the arm size found in your muscles. Tip: try doing one and one fourth close grip bench presses where you lower the bar to your chest and push it all the way back up but you only come down a fourth or half way down and then all the back up again and then you go all the way down for one rep or one and one forth or half rep. doing one and one fourth close grip bench presses will give you a more intense triceps workout. Best to do close grip bench presses with heavier weights for sets of 6-to-12 to really make your triceps get bigger ************************************** More tips & exercises for bigger triceps How I got 19 inch arms: https://www.youtube.com/watch?v=6Tds7Wt9ltI Dips: https://www.youtube.com/watch?v=AFkZwsSlYIw Weighted bench dips: https://www.youtube.com/watch?v=i_SOZ8MZzLQ How to get bigger arms: http://www.nowloss.com/how-to-get-bigger-arms-muscles-fast.htm ************************************** More tips & exercises for a bigger chest… How to get a bigger chest: http://www.nowloss.com/how-to-get-a-bigger-chest-fast.htm How to bench press for bigger chest: https://www.youtube.com/watch?v=EjmH_e5AqxI *************************************** More Muscle Tips… 26 Tips to build muscle faster: http://www.nowloss.com/fast-muscle-building-tips.htm How to build muscle fast with paper & scissors: https://www.youtube.com/watch?v=t8fwrIp-tuM Fast Muscle Building Techniques: https://www.youtube.com/playlist?list=PL5qWKDYV54nF1yVU4sj4x9o3dFsQNm2Qc ************************************** I’m Adrian Bryant & I’m the guy who created NowLoss.com to help you look good naked. See the people I’ve already helped look good naked here: http://www.nowloss.com/t Facebook: https://www.facebook.com/NowLoss Pinterest: http://www.pinterest.com/nowloss/ Instagram: http://instagram.com/adrian_bryant