How to Get Bigger Arms
People often find themselves wondering, “Why aren’t my arms getting bigger?” You’re doing a ton of bicep exercises and it doesn’t seem to be paying off. That’s because the bicep is actually the smallest part of your arm. Two-thirds of your arm size comes from your triceps. If you want your arms to look big and strong, you have to pay just as much attention to your triceps, maybe more. Below you’ll find three exercises that will blast your triceps and help you fill out your short-sleeved shirts.
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Instructions
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How to Get Bigger Arms
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Skull Crushers: Sit down on a bench with back support. Keep your feet flat on the floor and carefully use both hands to bring a single dumbbell up over your shoulder so that you’re holding it behind your head and neck. Both elbows should be bent and pointing forward.
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Raise the dumbbell straight up until your arms are almost locked. Hold this position for a second before lowering back down to the starting position. This is one rep.
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Perform 8-12 reps (this equals a set) for 4 sets. Give yourself a minute rest in between sets.
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Close-Grip Bench Press: Lie flat on your back as if you were going to do a normal bench press routine. Grip the bar as you ordinarily would except instead of keeping your hands about shoulder-width apart, make sure your hands are roughly six inches apart.
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Lift the weight off the rack, lowering it until it’s an inch off your chest, then press back up until your elbows are almost locked out. This is one rep.
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Do 4 sets of 8-12 reps. Allow a minute break between sets.
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Dips: this is a great exercise for your arms. It works all areas of your triceps. Place both hands on the parallel bars and slowly lower yourself as far as you can, usually until your forearms and biceps hit each other. Then push yourself all the way back up until your arms are almost locked. This is one rep.
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It’s very important that you try to keep your back straight on this exercise. If you lean forward you’ll take the pressure off your triceps and use your chest muscles instead. Perform 8-12 reps for 4 sets.
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Tips & Warnings
Always consult a physician before starting any new exercise program
