When it comes to your arm training, the triceps are one muscle group that should definitely not be forgotten about. Many people often come to their personal trainer's with the request to either build bigger arms or else get further definition. When this is the goal, you actually should be focusing on the tricep muscle more than anything, as it makes up the vast majority of the volume of the arm.

That said, there are some simple ways you can really boost your tricep training and get this muscle more developed and defined.

Close Grip Bench Press

Since the bench press is a really great compound movement that means it's also going to be highly effective for boosting the tricep muscle as well.

A regular bench press will definitely work the tricep muscles fairly well, but if you place your hands closer together and use a close grip instead, it's going to be even more effective.

Do keep in mind that when doing the lift in this way, you will want to reduce the total amount of weight you attempt to lift, as you likely won't be quite as strong in this position.

Tricep Extensions With A Twist

If you really want to challenge those triceps and ‘feel the burn', this is a fantastic exercise to do.

What you'll do is start with a regular tricep kick back movement, keeping the palms facing towards the inside of the body while extending backwards at the elbow (body is bent over at 90 degrees).

From there, after doing your ten to twelve reps (or however many your program calls for), turn the wrists so that now the palm is facing down towards the floor.

Continue and do another set immediately like that.

Finally, to finish off the exercise (and likely your tricep muscles themselves!) turn the wrist once again so the palms are pointing towards the ceiling.

Rope Pull-Downs

Next up we have rope-pull downs. To kick this exercise up a notch, when executing it, take a second and hold at the very bottom of the movement. Press the handles of the rope as far into the sides as you possibly can and you'll definitely notice a big difference in the results that this exercise provies.

Push-Ups On An Exercise Ball

Finally, the last exercise that you should consider performing during your arm workout is push-ups on an exercise ball.

That added instability is really going to work to call the abs into play as well, making this a terrific, well-rounded exercise for the entire upper body.

If you can easily complete the push-ups on the ball, you can still up the intensity of this by placing the feet up on another ball.

This will really pose a challenge to your balancing abilities and your muscular strength though, so it's going to definitely be a more advanced technique.

So, next time you're in the gym doing your upper body workout, keep these tricep exercises in mind to maximize the results you get.