We spoke with a fitness expert who pinpoints exactly how many days a week you should train your triceps to build bigger arms. Make better eating choices every day by signing up for our newsletter ...

According to bodybuilder and home workout expert Ivan Rusakov, all you need is a dumbbell (or adjustable dumbbell) to get visibly bigger arms at home, which can be done in just 30 days.

If you’re struggling with your triceps growth or just want to get bigger triceps – and bigger arms – fast ... looked at the effect of ten weeks of bench press training on muscle growth.