The biceps and triceps are the major muscles that compose the upper arms. When you look at this are of the body, it is actually a large, well defined tricep area that gives your arm a bulky look. But that does not mean you should neglect your biceps. Both parts should receive equal attention. In your attempt at bulking up, you need to do a variety of exercises to recruit as much muscle as possible. You can do this with the help of some fitness tools.
Step 1
Lift a barbell to do close-grip bench presses. Lie on the bench and grab the bar with a shoulder-width grip. Push it off the supports and hold it directly above you. Slowly lower it down until it lightly touches your chest and then push it back up until your arms are just short of locking out. Repeat for a set of reps. Keep your arms in tight against your sides the whole time.
Step 2
Align two benches parallel to each other and slightly wider apart than the length of your legs to do dips. Grab the edge of one bench with your hands and prop your heels up on the other bench. Lower your body down until your upper arms are parallel to the floor and push yourself back up. Stop when your arms are just short of lockout and repeat.
Step 3
Lie face up on the bench to do tricep extensions. Hold dumbbells in your hands with your arms fully extended and your palms facing each other. Your arms should be shoulder-width apart. Keep your upper arms still as you bend your elbows and lower the weights down by your forehead. Push the weights back up and repeat. Do not let your elbows flare out to the sides while doing this exercise.
Step 4
Execute a set of barbell curls. Grab the bar with a shoulder-width underhand grip and hold it against your thighs. Spread your feet shoulder-width apart and curl the bar up toward your chest. Squeeze for a second, slowly lower the bar back down and repeat. Do not swing the bar and use momentum when doing this exercise.
Step 5
Grasp on to a pull-up bar to do close-grip pull-ups. Place your hands about 8 to 12 inches apart and hold the bar with an overhand grip. Bend your knees and cross your lower legs behind your body. Pull yourself up to the bar until your chest meets it, slowly lower yourself down and repeat. Do not sway your body back and forth.
Step 6
Perform a set of hammer curls on an incline bench. Lie on the bench and hold dumbbells down at your sides with your palms facing each other. Maintain this hand position as you lift the dumbbells up toward your shoulders. Squeeze for a second, slowly lower the weights back down and repeat.
Tips and Warnings
- Perform 10 to 12 reps and four to five sets of your arm exercises. Take two days off in between each workout to promote full recoveries.
Things You'll Need
- Bench
- Barbell
- Dumbbells
- Pull-up bar
- Incline bench
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