Are you aware of the major misconception surrounding building the size and definition of your arms?
For some reason guys always seem to think the key to having bigger arms is to do more curls. In actuality, the tricep muscle (the back of the upper arm) is a larger muscle which, if built upon, will vastly improve the appearance and size of your arms. Obviously if you’re a fashion person, you don’t want your arms to be TOO big, but giving them some size will absolutely help out with your confidence during summer or even winter when you’re wearing a sweater or something snug to your frame.
Having bigger arm muscles isn’t just an aesthetically pleasing feature, it will help you carry out every day tasks in a healthier way. If it’s something that you would like to improve, here’s how:
Each workout title is a clickable link to a demonstration video.
Close Grip Bench Press: 3 sets of 8-10 reps, rest 90 seconds between sets (8-10 reps means you should be maxing out at those numbers, don’t just pump out 10 and let yourself be finished. If it was really easy, bump up the weight)
Skullcrusher: 3 sets of 10-12 reps, rest 90 seconds between sets
Dips: 3 sets of 10-12 reps (weighted if necessary), rest 90 seconds between sets
Tricep Pushdown with Rope Attachment: 3 sets of 8-10 reps, rest 90 seconds
Triceps Overhead Extension: 3 sets of 8-10 reps, rest 90 seconds
It’s kind of important you do them in this order, as it’s designed to have the heavier, more strenuous lifts up sooner so your strength is higher. Do this routine a couple of times a week for a month or two and you should absolutely see some great results!
header image via theidleman.com