The key is slow, deliberate movements; avoid bouncing the bar off your chest. Three to five sets of five to eight reps with heavy weight will suffice.

The second basic triceps exercise is the dip. Most gyms will have a set of freestanding dip bars or a set attached to a chin up station. Regardless, here are the basics:

• Begin by placing your hands on the dip bars facing inward. Keep your body upright and concentrate on maintaining your elbows in tight. (See photo 1 dip start).
• Lower yourself but not to the point of stretching your chest area. Keep your body upright; do not lean over otherwise you're working your lower chest rather than your triceps. (See photo 2 dip finish).
• Now push yourself back up to the starting position. That's one repetition.

Try to do three to five sets of ten repetitions. When they become easy, try adding weight to your dips and doing fewer reps. You may experiment with either keeping your legs straight or bent with your feet crossed. It doesn't really matter as long as you maintain an upright posture.

That's it - simple and to the point. There are many other triceps exercises, some of which may be your favorite. But if you want to have a set of guns hanging by your side; if you want to look good in uniform or out, close grip benches and dips will get you down the road to big arms. Remember, size matters; to get it use heavy weights and lower reps.

Stay safe, brothers and sisters!