If you're looking to build bigger arms, it's important to include exercises that target the biceps and triceps. The American Council on Exercise (ACE) recommends working these muscles at least two to three times a week to achieve your goal.
In addition, don't forget to include other muscles in your upper body in order to achieve a complete workout. This will help support your arm growth in the long run.
Bench Press
The Bench Press is one of the most effective exercises for building muscle mass. It targets the entire body, especially the biceps and chest. It also boosts metabolism and burns calories. This makes it a great exercise to add to your routine.
You can use a variety of weights to perform the Bench Press, but most people start with lighter weights and build up their strength and technique. This way, you can make gradual and controlled gains in muscle size.
It is important to get the Bench Press technique right to avoid injuries. This can be difficult for beginners, but it is possible to learn how to do the Bench Press correctly.
This exercise is best performed with your knees above your ankles, which means that you are pushing from your legs rather than relying on your back to do the work. This ensures that your back doesn't become injured during the lift, which can lead to a lot of pain in your lower back.
Another way to improve the effectiveness of your Bench Press is to train with vertical forearms at the bottom, which helps keep your shoulder joints safe and prevent injury. You can easily test this by videotaping your Bench Press and adjusting your grip width to match the angle of your forearms at the bottom.
Tuck Your Elbows At The Bottom
You should tuck your elbows 75deg at the bottom of your Bench Press to avoid shoulder impingement and to stretch your chest without putting too much pressure on your shoulders. Your exact angle depends on your arm length, shoulder width and other factors.
Tucking your elbows is the most effective way to prevent shoulder impingement and it is also an essential part of the Bench Press technique. It stretches your chest while keeping it flat at the bottom of the move, which is ideal for increasing your chest size.
If you are unsure how to properly tuck your elbows, watch the video below and practice it until you feel comfortable doing it. It is also a good idea to watch videos of professional bodybuilders performing the Bench Press so you can see how they do it correctly.
Skull Crushers
If you're looking to increase the size of your arms, the Skull Crushers are a great exercise to add to your workout routine. They're a high-intensity, single-joint exercise that targets your triceps, which account for around two-thirds of your upper-body mass. They also build strength and stability in your shoulders, elbows and wrists and can help you improve your pressing and lockout power for other exercises, such as the Bench Press, Overhead Press or Jerk.
There are several ways to perform skull crushers, including with a barbell or dumbbells. But the most common variation is using an EZ bar, which is typically shorter and lighter than a straight barbell. The EZ bar is also easier to grip because it has bends in it that make it more comfortable on your wrists.
Generally, you'll want to use a light EZ bar for your first few skull crusher reps before moving up to a heavier barbell or dumbbell. This will help you develop proper form and get used to the movement.
As with all weight-based exercises, it's important to use proper technique and control the movement throughout the exercise. Specifically, you should move slowly and keep your elbows in space to ensure that your shoulders remain stable during the lift.
Another tip is to maintain a consistent tempo on every rep. This will allow you to complete fatigue and maximise gains. You should also try to avoid dropping the weight during the lowering phase, which can cause stress on your elbows and connective tissues.
In addition, you should always perform your triceps contractions with proper form to minimise injury. For example, you should bend your elbows to bring the weight down, rather than letting it touch your chest, and flex your elbows when bringing the barbell back up.
You can also change the incline of your bench to work different parts of your triceps. For example, using a decline bench (with your head lower than your feet) will activate your lateral triceps more than the long triceps, says Pabon.
You can also do skull crushers with a padded bar, which makes the movement more comfortable for your joints. You can also choose a cambered bar to ease the movement on your wrists and elbows.
Bicep Curls
Bicep curls are a classic workout that’s easy to master, and they’re an important part of any muscle building program. But if you’re looking to build bigger arms fast, you’ll want to move past the basic bicep curl and explore some of the more advanced variations.
You’ll also want to experiment with different grip positions, so you can shift the load from your inner biceps to your outer ones. A closer grip works more of your outer biceps, while a wider grip is more suited to building your inner biceps.
Another variation of the bicep curl is the drag curl, which allows you to keep the barbell as close as possible to your body while you perform the curl. This works your biceps harder and will help you develop a stronger grip, which is vital for building strength as you get older (opens in new tab).
While a hammer curl is a great choice for anyone looking to gain size in their arms quickly, a standard bicep curl can provide just as much of a challenge. You’ll still need to work your shoulders, back, and core to build the biceps you need for bigger arms, but with this exercise, you can get the most out of every rep you do.
Like a lot of weightlifting exercises, you’ll need to do a good job of spreading out the reps and sets over the course of a few weeks. For general wellness goals, 2 to 3 sets of 8 to 12 reps is a great place to start.
However, if you’re aiming for hypertrophy and bigger arms, 5 to 8 sets of 8 to 12 reps is more appropriate. You’ll also need to pay more attention to completing each rep with good form.
If you’re just beginning a workout routine, it’s a good idea to use lighter weights when performing bicep curls. This will allow you to do more controlled reps, which will increase your strength and make it easier for you to perform the exercise again.
In addition, you can try using an EZ curl bar, which is shorter than a standard barbell and has subtle bends to make it easier for you to grip. This will help you develop a stronger grip as you get older, which is important for strength and health in the long run.
Tricep Dips
Tricep dips are an effective, bodyweight exercise that can help you build bigger arms. They can be done in a variety of ways, including on the floor, with parallel bars or rings, or even using a resistance band to add weight.
The triceps, also known as the biceps, are a large muscle in the upper arm that helps to define the arm shape. They are important for throwing, pushing, and other upper body activities.
Like the biceps, the triceps can be trained through several exercises, such as bench presses, skull crushers, and tricep curls. But if you want to really focus on your triceps and make them larger, doing a few tricep dips every week is a great way to do it.
This simple, equipment-free move works the triceps as well as the other main muscles in the arms, including the chest and lats. In addition, this move can also strengthen the core and glutes, helping you to improve your posture and overall strength and appearance.
Performing tricep dips correctly is crucial for avoiding injury. It is a common mistake for people to drop their shoulders down too low, which can put unnecessary stress on the shoulder joints and lead to a strain or injury.
Another common mistake is bending the elbows too much before lowering. This can reduce the amount of resistance you have to use, which will shorten the range of motion and decrease the effectiveness of the exercise.
To avoid this, try to start with your elbows bent until you have reached the point where you can perform full dips. Once you’re able to perform this, straighten your elbows again to finish your rep.
While dips are an excellent upper-body exercise that can increase your strength and make your arms look a lot bigger, they are not an ideal exercise for people with joint issues or back pain. If you experience pain in the shoulders or elbows while doing tricep dips, stop immediately and consult with a physical therapist or doctor.
The tricep dip is one of the most effective exercises for building big arms, but it can be difficult to do when you aren’t used to doing them. You can start with regular bodyweight dips and slowly work your way up to a full body dip with a dip belt or a pair of parallel bars or rings.
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