How to do exercises for big arms

The bench press is a great exercise for increasing arm size.

Some of the best exercises for building bigger arms may surprise you. The answer to toned triceps, for example, is not necessarily endless sets of pushdowns. Instead, consider compound exercises, such as the bench press or pull ups, which show better results and also work additional muscle groups, such as the back or shoulders. Forget about tons of isolation exercises. Stick to the basic exercises, and watch your guns grow.

Things You'll Need

• Flat weight bench
• Barbells
• Free weights
• Dip station (or use a couple of chairs)
• Pull-up bar

Instructions

Big arm exercies

1. Pull ups: Standing beneath a pull-up bar, jump up and grab it with both hands spaced about shoulder width apart. Make sure the palms of your hands are facing away from you. Hang from the bar for a moment, then pull yourself up so your chin clears the bar. Drop slowly back down to the starting position to complete one repetition. Perform four sets of 10 repetitions. Rest for one minute in-between sets. If cannot do 10 each set, then do as many sets as it takes you to reach 40 total repetitions.

2. Bench press: Move to the flat bench. Load the barbell with a comfortable weight. Lie with your back on the bench, and hands holding the bar spread slightly wider than shoulder width apart. Push the barbell up and off of the bench rack. Lower the weight to your chest, and push it back up to the starting position for one repetition. Perform 12 to 15 repetitions, then place the barbell back on the rack. Increase the resistance for future sets by moving your hands closer together after you have lifted the barbell from the rack. This will force your triceps to do more of the work. Complete four sets. Rest for one minute between sets. Note that these bench presses are intended to target the triceps more than the chest.

3. Dips: Grip two parallel bars that are shoulder-width apart. Lower yourself slowly until your armpits are almost level with your hands. Stop if you feel any pain. Push back up to the starting position to finish one repetition. Repeat the range of motion for as many repetitions as possible. Perform three sets total. Rest for one minute in-between sets. Perform this exercise last since you are working your muscles to failure each set. This exercise also works the shoulders, and back.

Tips & Warnings

• If you do not have a dip station, use two chairs. Use one end to hold your feet up, and the other to support your hands and arms.

References

• Bodybuild: Build Massive Arms
• Big Muscle Building: Arm Exercises
• Gain Muscle Mass: Top 2 Exercises For Biceps to Build Huge Arms at Home