“Your triceps comprise more than two-thirds of your upper-arm mass,” says BJ Gaddour, Men’s Health Fitness Adviser. “So, building thicker, more developed triceps muscles makes your entire arms look like shotguns than pistols.”

Many people don’t realize that the triceps are a three-headed monster, consisting of three muscles. The first is the long head that runs down the back of your arm and is the largest of the three. The second is the medial head positioned on the mid-line of the triceps, lying deep within the arm. The third is the lateral head which is located on the outside of the arm, giving that familiar horseshoe shape that makes your triceps stand out.

If you desire to form your triceps and are a beginner, start with 1-2 sets, 6-8 reps. Then move toward 2-3 sets and 8-10, 10-12 reps.  A rep (repetition) is a complete motion of an exercise from start to finish. A set is a group of consecutive repetitions. For example, if you did “two sets of ten reps on the triceps kickbacks, this means you did ten consecutive kickbacks, rested, and then did another ten kickbacks.

Below are some exercises to help you shape your triceps.  You can use barbells, dumbbells, or any weighted object. Proper form is very important when doing exercises. When doing resistance training, concentrate on alignment (especially the back), range of motion, and tension. Google the below exercises for more information.