We have seen many people come into the gym and start to throw dumbbells around like potato sacks. They scream loud, act wild, and grunt like gorillas, then use their rest intervals flexing in the mirror. Although these bros seem hard-core, they are actually putting a lot of energy into something that won’t garner results. You must learn to train smarter. To build big arms, you need to start by using your head.
Many fail to realize that they already train their arms multiple times in a week, without ever doing any direct arm work. Anyone with experience will tell you that the best approach for developing your biceps is to focus as much, if not more, attention on your triceps.
But why the hell would anyone do that? as the triceps is on the opposite side of your arm after all, what does it have to do with building up your biceps? Well, hold on…. The triceps is a slightly larger portion of the arm and just as complex as the biceps and contrary to popular belief, takes up most of the middle section of your arm. The triceps main function is to extend the elbow. To feel your triceps, place your left hand on the back of your right arm and then extend your right arm until it is completely straight. The long and lateral heads of the triceps create the “horseshoe” shape everyone is gunning for.
Your bicep appears like the more prominent muscle but the triceps are the dominating muscle group in your arm. If you plan on building an aesthetically pleasing arm then you better start building up those triceps muscles.
Add some of these exercises into your exercise routine, sit back and watch the magic happen.
- Push Ups (Diamond): 2 sets, to failure
- Close Grip Bench Press: 3 sets, 8-10 reps
- Over Head Dumbbell Extensions: 3 sets, 12 rep
- Dumbbell Kickback: 3 sets, 10 reps
- Reverse Grip Tricep Pull Down: 3 sets, 12 reps
Try any number of these exercises with your bicep training, you can thank us later.