But it's not just aesthetics. Your triceps also play a big role in some of the most effective and popular exercises, from pushups to the bench press. FYIYou use your tricep muscle whenever you straighten your arm.So targeting this often-overlooked muscle group won't just boost your definition, but will also bolster your overall strength. These three exercises nail your triceps. Doing high reps of them results in a serious rush of blood to the muscle and gives you a great "pump." And it should be noted that a review in the Strength and Conditioning Journal found that the pump does more than make you look ready for the beach. The cellular swelling that occurs from blood pooling to the muscle can actually speed muscle repair and growth after your workout. So focus on your triceps and see noticeable improvements in your arms in as little as three to four weeks.