How to get Bigger biceps and Triceps? Having bigger, stronger arms can give you a feeling of confidence but it never happens overnight. But those coveted, muscular arms take a lot of hard work and time. Muscular arms can also convey a sense of athleticism and strength. Anything that requires upper body effort – from picking up small kids to lifting heavy weights! Anything can be done more easily with stronger arms. Having more muscle mass also has the ability to increase your metabolism, it increases your endurance and strength and lower your chance of injury.
Biceps and triceps are the two main muscles in your upper arm and they’re opposite functioning muscles groups. They require different types of exercises for strength training!
EXERCISES FOR BICEPS!
Chin-ups can be a great exercise for your biceps, they’re very beneficial for your biceps growth. They’re both efficient and effective ways to increase your arm strength. Chin-ups works our biceps through a large range of motion, you should do 3 sets of 8-12 reps.
2. CONCENTRATION CURLS.
The concentration Curls concentrates on your bicep brachii. It is considered a staple in arm-building workout routines that helps you get a bigger bicep pump like a strongman. Perform 12 to 15 repetitions, then switch arms.
3. CABLE CURLS.
Cable curls require your body to use more stabilizers muscles and hit your biceps from all angles. They target the biceps brachii. This muscle bends your elbow and rotates your forearm, plus it’s the one that fills out your sleeve. Cable Curls can be done a few different ways. You can use a low pulley machine attached to a cable with a handle. Or, you can use a resistance band if you can safely tie one end of the band to something sturdy. Perform one to three sets for 12 to 20 repetitions.
4. BARBELL CURLS.
With this classic bicep exercise, it’s important to keep your back straight and avoid moving your body, except for your arms. You want to make the biceps do all the work, so you may need to start with a lighter weight at first. Perform one to three sets for 12 to 20 repetitions.
EXERCISES FOR TRICEPS!
1. DIAMOND PUSH-UPS.
Out of all the triceps exercises, the triangle push-up was determined to be the most effective at working your triceps. Our most of the body weight is exerted on the triceps. Perform 3 sets of 20 reps.
2. TRICEPS KICKBACKS.
This exercise mainly work your triceps, which is the big muscle that runs along the back of your upper arm. This move also strengthens the auxiliary muscles that help your hand extend. This exercise can also be done by using just one arm at a time and then switching arms once you’ve completed a set with the first arm. Do 2 to 3 sets of 10 to 15 reps.
You use dips to emphasize your chest but you can alternatively use them to give special attention to your triceps. The triceps can be emphasized by keeping your body straight while performing dips. This variation of dips is known as Triceps Dips. Do two sets of 20 to 30 reps
4. OVERHEAD EXTENSIONS.
The main benefit of this exercise is the hypertrophy of the triceps that comes with the motion. Unlike other exercises, the overhead extension activates all three heads of the triceps, perform 3 sets of 8-10 repetitions.