Biceps & Triceps in Intermediate

The close-grip bench press is the most effective compound tricep exercise, allowing heavier loading than any isolation movement while building the long and medial heads of the triceps that create overall arm thickness. It is a staple of every serious arm training program.

Set at 45–60 degrees, the incline dumbbell curl positions the arms behind the body at the start, creating a long-head-dominant stretch that is unachievable in a standing curl. This maximizes the recruited length of the long head and develops the distinctive bicep peak.

The overhead tricep extension is one of the few exercises that stretches the long head of the triceps — the largest of the three heads — in the fully lengthened position, producing superior hypertrophy compared to pushdowns alone. It adds significant mass to the inner and underside of the upper arm.

The preacher bench forces strict bicep curling by eliminating all body swing and fixing the elbow in front of the body, shifting emphasis to the short head and fully contracting the muscle at the top. It is excellent for those who swing on standing curls.

Skull crushers load the triceps in the stretched overhead position while lying flat, creating powerful stimulus for the long head and producing significant arm mass gains when paired with a close-grip press in the same session. The EZ-bar version is gentler on the wrists.