Boost your arms with these body-buffing moves.

Your triceps comprise more of your arm than your biceps, but most men still pay less attention to them. The equaliser: recast familiar exercises as arm builders. You won't skip exercises that you already do and these variations will help pump up your arms.

1. Triceps Power Push

Place a medicine ball on the floor and get into push-up position, with the ball under your chest. Bend your arms to lower your chest to the ball. Push up forcefully so your hands leave the floor, then land with them on the ball.

Straighten your arms and do a push-up with your hands on the ball, then drop to the floor and repeat. Aim for three sets of eight to 12 repetitions.


2. Straight Leg Lying Tripceps Extension

Grab a straight bar underhand from a low pulley cable and lie on a Swiss ball so that your bum and lower back touch the ball. Your legs should be straight, pointing away from the weight stack.

Extend your arms overhead, beside your ears. Without changing your elbow position or body angle, bend your arms to lower the bar towards your shoulders. Then reverse. Do three sets of 12 reps.


3. Barbell Biceps Curl

Use a light weight, requiring about 50 per cent effort. Focus on pulling the bar down with your triceps as if you're performing a push-down. This creates a neuro-muscular link between the biceps and triceps that prepares the triceps for action. Do three sets of eight to 12 reps.