No other body part exemplifies the male bodybuilder's physique like big, muscular arms. Consequently, no one knows how to train for arm muscle like bodybuilders do. If you've been having trouble adding muscle to your arms, take advantage of some of the exercises that bodybuilders use to add their signature arm size.
Close Grip Bench Press
Your triceps make up the majority of your upper arm musculature. Close grip bench presses will quickly add more mass to them. Lie down on the bench and grab the bar with your hands about 12 inches apart. Take the bar out of the rack and hold it at arm's length. Lower the bar to your chest and push it back up. Keep your elbows tucked in close to your torso rather than flared out.
Chin-Ups
Bodybuilders prize this old-school exercise for its ability to build arm size and strength. To stimulate the biceps as much as possible, grab the chin-up bar with your palms facing you. Pull yourself up until your chin clears the bar and lower yourself back down to arms' length under control. The most common mistake made when performing pull-ups is to only lower yourself halfway. To get the most benefit, your arms should be straight at the start position.
Lying Triceps Extensions
This exercise can be performed either with a barbell or dumbbells. This exercise calls for elbow extension, which isolates the triceps. Lie down on a bench with either a barbell or dumbbells at your chest. Push the weights up to your start position at arm's length. Keeping your elbows pointing up, lower the weight by bending your elbows until the weight reaches your shoulders. With your elbows still pointing up, raise the weight by straightening your arms.
Barbell Curls
Barbell curls build eye-catching fullness to your biceps. Start this exercise standing straight up, with the barbell in your hands. Your palms should be facing away from you. To lift the weight, bend your elbows while keeping your upper arms at your sides. Lift the weight until the barbell is close to your chin. To get the most biceps stimulation, avoid swinging the weight with your back. Lift in a smooth, controlled manner.
References
- "The New Encyclopedia of Modern Bodybuilding"; Arnold Schwarzenegger and Bill Dobbins; 1999
- "Essentials of Strength Training and Conditioning 3rd Edition"; National Strength and Conditioning Association; 2008
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