Arm Training 101
Probably the most popular body parts on the body are the arms. Along with abs, they’re the most recognizable muscles groups to the average joe. Along with that fact, they are very important to the overall look of the complete body. The first part of the article will go over the biceps and then, later on, we’ll discuss the triceps.
Biceps
The anatomy of the biceps:
It’s not complicated to get your head around the anatomy of the biceps. Knowing how the bicep works will aid in your visualization of bicep exercises and help with the mind to muscle connection with your workouts.
Bicep Brachii
The name bicep derives from the bicep’s brachii which is made of two heads, the name brachii comes from the Latin word which means arm. The short head of the brachii connects to the scapula at the coracoid process. The long head’s tendon passes into the head of the humerus by the joint capsule, it then attaches to the scapula at the supraglenoid tubercle. The biceps can be found attached at the bicipital aponeurosis, at the fascia of the center of the side of the arm.
Brachialis:
This is found in the anterior hald of the humerus and inermuscler septa. It attaches from the coronoid process to the tuberosity of the ulna, which is over the elbow joint.
Pronator Teres:
This is found in the distal part of the medial part of the ulna and the medial humerous. From that point, it then attaches to the radius at its lateral side.
The different parts of the bicep:
The muscle on the upper part of the arm is the biceps brachii, it performs the flexion of the elbow. The bicep is attached at the radial tuberosity, due to the bone being able to rotate this also allows the bicep to help rotate the forearm.
The main flexor of the forearm is the brachialis. The main function of the pronator teres is to help flex the forearm at the elbow and to rotate the forearm.
Different Bicep Exercises:
- Barbell Bicep Curl
- Dumbbell Bicep Curl
- Straight Bar Cable Bicep Curl
- EZ Bar Cable Machine Close Grip Bicep Curl
- EZ Bar Cable Machine Wide Grip Bicep Curl
- Overhead Cable Machine Curl
- EZ Bar Close Grip Bicep Curl
- EZ Bar Wide Grip Bicep Curl
- Cable Machine Preacher Curl
- Dumbbell Hammer Curl
- Straight Bar Preacher Curl
- EZ Bar Close Grip Preacher Curl
- EZ Bar Wide Grip Preacher Curl
- Dumbbell Preacher Curl
- Cable Machine Preacher Hammer Curl
- Incline Dumbbell Bicep Curl
- Dumbbell Concentration Curl
- Reverse Barbell Curl
- Barbell 21’s
- Cable Machine Hammer Curl
Mass Building Bicep Workouts:
Workout #1
- Barbell Curls: 3 x 8-12
- Incline Dumbbell Curls: 3 x 8-12
- Preacher Curls: 3 x 8-12
Workout #2
- Dumbbell Curls: 3 x 8-12
- Reverse Barbell Curls: 3 x 8-12
- Barbell 21’s: 3 x 8-12
Workout #3
- EZ Bar Close Grip Curls: 3 x 8-12
- EZ Bar Wide Grip Curls: 3 x 8-12
- Cable Rope Hammer Curls: 3 x 8-12
Workout #4
- Straight Bar Cable Machine Bicep Curls: 3 x 8-12
- Incline Dumbbell Curls: 3 x 8-12
- Dumbbell Hammer Curls: 3 x 8-12
Workout #5
- Dumbbell Bicep Curl: 3 x 8-12
- Straight Bar Cable Machine Bicep Curl: 3 x 8-12
- Barbell 21 ‘s: 3 x 8-12
Workout #6
- EZ Bar Cable Machine Close Grip Bicep Curls: 3 x 8-12
- EZ Bar Cable Machine Wide Grip Bicep Curls:
- Dumbbell Preacher Curls: 3 x 8-12
Workout #7
- Barbell Curls: 3 x 8-12
- Seated Dumbbell Curls: 3 x 8-12
Triceps
The anatomy of the triceps:
The triceps, medically known as the triceps brachii, are made up of three heads, they are: lateral, long and medial. Each head of the triceps are connected to the scapula and humerus bones. From there the muscles are attached down the back of the arm and connected to the ulna of the forearm.
Long Head:
The largest part of the tricep is the long head, this is found running down the back of the arm.
Media Head:
Within the middle of the triceps is where you would find the media Head.
Lateral Head:
On the outerside of the humerus is where the lateral head is situated. This is the part of the tricep is known for its famous horse-shoe shape.
Different parts of the tricep
This part of the article, we’re going to be going over the different parts of the triceps and their main functions. This will help you visualize your movements and improve your mind to muscle connection. The main function of the tricep is to help strengthen the movement of the arm extending at the elbow. The long head of the tricep also has another function, that is to pull the arm down towards the body.
Different Tricep Exercises:
- Reverse-Grip Bench Presses
- Smith Machine Reverse-Grip Bench Press
- Close-Grip Bench Press
- Smith Machine Close-Grip Bench press
- Dumbbell Tate press
- Dips Between Benches
- Weighted Dips Between Benches
- Machine Dips
- Parallel Bar Dips
- Weighted Parallel Bar Dips
- Assisted Dip Machine
- Push-Ups (Hands closer than shoulder width)
- One-Arm Dumbbell Tricep Extensions
- Two-Dumbbell triceps Extensions
- Cable Reverse pushdowns
- Cable One-Arm Pushdowns
- Cable Straight-Bar Pushdowns
- Cable Rope Pushdowns
- Cable V-Bar Pushdowns
- One-Arm Rope Pushdowns
- Dumbbell Triceps Kickbacks
- One-Arm Cable Triceps Kickbacks
- Standing Barbell Triceps Extensions
- One-Dumbbell Triceps Extensions
- Lying Barbell Triceps Extensions
- Incline Barbell Triceps Extensions
- Lying cable Triceps Extensions
- Overhead Cable Triceps Extensions
- Overhead One-Arm Cable Triceps Extensions
- Skull Crushers
- Decline Skull Crushers
- JM press
Mass Building Tricep Workouts:
Workout #1
- Close-Grip Bench Press 4 x 8-12
- Cable Straight Bar Pushdowns 4 x 8-12
- Dumbbell Triceps Kickbacks 4 x 8-12
Workout #2
- Barbell Reverse-Grip Bench Press 4 x 8-12
- Cable V-Bar Pushdowns 4 x 8-12
- Dumbbell Tate Press 4 x 8-12
Workout #3
- Weighted Dips 4-8-12
- Skull Crushers 4 x 8-12
- Overhead Cable Triceps Extensions 4 x 8-12
Workout #4
- JM Presses 4 x 8-12
- Cable Rope Pushdowns 4 x 8-12
- Dumbbell Kickbacks 4 x 8-12
Workout #5
- Decline Skull Crushers 4 x 8-12
- Cable Straight-Bar Reverse Pushdowns 4 x 8-12
- Overhead One-Arm Cable Triceps Extensions 4 x 8-12
Workout #6
- Standing Barbell Triceps Extensions 4 x 8-12
- One-Arm Rope Pushdowns 4 x 8-12
- Assisted Dip Machine 4 x 8-12
Workout #7
- Standing Barbell Triceps Extensions 4 x 8-12
- One-Dumbbell Triceps Extensions 4 x 8-12
- Push-Ups (hands closer than shoulder width) 4 x 8-12
Workout #8
- Incline Barbell Triceps Extensions 4 x 8-12
- Lying Cable Triceps Extensions 4 x 8-12
- Machine Dips 4 x 8-12
- Dumbbell Hammer Curls 3 x 8-12
Conclusion
Like always, the main concern is: proper form and technique and mind to muscle connection. You should aim towards feeling the good contraction on your muscles with every rep you perform. If you aren’t feeling the burn in your targeted muscle than you performing the movement incorrectly, it’s either: bad form and/or technique or you’re using too much weight.
I hope this article helps you onto your goals of creating big, well-built arms that aid towards an aesthetically pleasing body.
