How To Build Bigger Biceps and Triceps

• Tweet
• Pin It

Always wanted Arnold ‘Terminator’ Schwarzenegger’s biceps and Sylvester ‘Rocky’ Stallone’s triceps but never got them even after rigorous workouts in the gym?

Well, the wait is over because here are some simple are amazingly effective exercises which will help you realize your dreams. You too can have those monstrous biceps and triceps bursting out of your t-shirt. What one needs to have such arms is the right guidance.

Sweating it out in the gym for hours without being under any expert’s observation and doing it the wrong way will not provide any favorable results. A proper work schedule combined with a healthy protein and other vitamins and minerals rich diet is what is required.

Many of the exercises of biceps and triceps are interrelated and have positive impacts on both. Here is a list and description of some widely recognized exercises for biceps and triceps.

Exercises For Biceps

Weighted Chin-ups:

This exercise is widely considered as the best exercise to increase arm size and add enormous strength to them. It makes a person use most of the weight. It also involves the maximum body fibers as it requires the movement of the whole body, hence the better results.

To perform this very beneficial exercise, one needs to place his hands on the overhead bar fairly close to each other. Palms should be such that they face the individual himself. Next the person needs to use all the strength in his arms to pull his body up. Once the person crosses 10 reps, it is advised to use a belt. This will increase the biceps’ size to the maximum.

Machine preacher:

This is again a great way to build huge biceps. It outs maximum pressure on the biceps and has fantastic results. It is very simple to perform. One has to sit on the machine, grip the preacher with both hands with the palms looking in the upward direction.

Feet should be at a distance of approximately 1 foot from each other. The torso should be kept as straight as possible all the time. Breathe out while lifting the bar and breathe in as you lower it back to starting position. Stretch the biceps to the maximum at the extremity of the motion and also in-between for best results.

Hammer:

This is basically an exercise which focuses on the outer part of the biceps as well as forearms. To perform this, the person should hold a dumbbell in each hand with palms facing himself. Arms should be straight all the while and elbows pressed against the sides.

Now starting with either of the arm, one has to lift the weight such that it touches the shoulder cap. Now the arm is to be lowered slowly and the same operation is to be performed with the other arm.

Reverse Barbell Curl:

This exercise focuses both on the biceps and the forearms of the person. It ensures a balanced and healthy growth of the muscles. It can be done either by using a barbell or simply by using dumbbells.

The barbell is to be firmly griped with both hands. Next one needs to curl it in the upward direction. At the extremity of the position, it is advised to clench the muscles of the biceps for maximum effect. Hold the barbell or the dumbbells in this position for a moment and then bring it back down slowly to the initial position.

Triceps Building Exercises

 

Cable Push Down: 

It is one of the most effective triceps exercise and has great results for those who want huge muscular triceps. It focuses most of the pressure of the exercise on the triceps and thus helps build them and impart strength.

Also it is very smooth on the joints and there is minimum chance of any injury. Here the person needs to sit down on the bench and pull the overhead bar towards his chest with the hands. It should be done in the supervision of an instructor as the position is very important.

It should be done in a controlled manner. Use of legs to gain momentum is undesirable. One can also vary the width between his hands according to the extent to which he wants to strain his body.

Triceps Dip:

It is an excellent way to gain fabulous triceps. Dips are generally associated with chest building but ‘triceps dip’ is specifically for building triceps. To perform these, one needs to hold the dip bars first. The distance between the hands should be somewhat less than shoulder width.

Push your body down to the extent so that the arms are as parallel to the floor as possible, hold for a second and then bring it back up to complete one dip. Increase the number of dips and the holding time for maximum results.

Medicine Ball Push Up:

Even though this exercise is not so famous, it has fantastic results. One needs to place his body such that the medicine ball is directly under his sternum and then hold the ball with both hands.

Next, he has go down and open up the elbows at the same time. Doing the exact opposite while squeezing the triceps muscles completes the move. Closing the grip on the ball yields maximum results.

Bench Press (closed grip):

It is again an easy to perform and effective way to work out the triceps. It is actually similar to the regular bench press; the difference being that here the grip is closer which puts more pressure on the triceps. The distance between the palms should be around half foot. The person needs to raise the bar with both his hands and lower it slowly over his chest.

Conclusion

Getting bigger triceps and biceps requires dedication and regular workouts. It should always be kept in mind that enough rest is taken between two consecutive sets. Also the body should not be strained beyond an extent as it can lead to injuries. Combined with a balanced diet, these exercises performed regularly can help one attain his dream body with huge arms.