🚨 HOW TO GET BIGGER BICEPS & TRICEPS
✅ When it comes to building big arms, for most people – it’s just all about the biceps. Well, they don’t realize, the biceps are a smaller muscle group compared to the triceps. This is why building big triceps is one of the little-known “secrets” to building big arms.
✅ There are a number of tricep exercises that can build the triceps, with many focusing on a broad range of muscles in the arm. However, there are some specific top tricep exercises that target primarily the triceps and deliver the best results.
🚨 Build Your Biceps With This Full-Body 30-Minute Workout Plan
To help you hone those arms, we created this list of go-to moves to work your biceps. Some of these are classics; some are new. Some are a grind; some are fun. Some hit the long head of the muscle; some focus on the short head.
🔥 Pick the ones you like (and maybe some that you don’t), and use them to pump up your arms — and fill out your sleeves.
1. 🚨 STANDING BARBELL CURL
✅ This is as basic as it gets. You’ve probably heard serious lifters carrying on about oblivious meatheads taking up space in squat racks to do bicep curls, so be mindful when and where you load up a barbell — but that shouldn’t be an excuse to skip out on the move entirely. Barbells allow you to work both arms simultaneously and evenly, and the position of your grip can allow you to home in on different parts of the muscle.
🔥 How to do it: Grab the barbell with an underhand grip, with your your hands positioned about as wide as your hips. To emphasize the inner portion of the bicep, take a wider grip; to target the outer part of the muscle, bring your hands closer together. Start holding the bar at hip height, then squeeze your core and contract your biceps to curl the bar up to shoulder height. Squeeze your biceps at the top of the movement, then slowly lower the weight back to the starting position, controlling the weight through the eccentric movement. Make sure to keep your feet solidly planted throughout the exercise, and don’t use your hips to lift the weight.
🚨 The Absolute Best Workout For Triceps – Best Tricep Exercises For Size
You don’t need to do fifty types of triceps exercises to build great arms. Here is a quick run down on 45 minutes best triceps workout for mass program that you should be doing once a week for building big, horseshoe tris & muscular triceps that your colleagues will admire!
🚨 Top Tricep Exercise # 1 – Close Grip Bench Press
If I were to do just one triceps exercise, it would be either the close-grip bench press or weighted dip. They both emphasize the lateral heads of the triceps and also give a little boost to your chest development.
✅ Method: Lie back on a flat bench. Using a close grip (with the hands no more than a foot apart), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
As you breathe in, come down slowly until you feel the bar on your middle chest.
✅ Sets: 3; Reps: 12-15