How to muscle your arms? Before the six pack craze, the dream of many men was to have well-muscled arms. Not in vain, taking care of this part of the anatomy makes the t-shirts fit us much better, in addition to boosting our grip and push strength… if they are worked well, of course.
And how do you work your arms well to muscle them properly? Well, you don’t have to go crazy with the biceps… but with the triceps.
When it comes to increasing arm size, triceps training is key: The triceps comprise approximately two-thirds of the arm muscle and are the largest muscle on the back of the arm.
Well-developed triceps will give your upper arm girth and give it a larger appearance. Triceps activation occurs during forearm extension (straightening the elbow joint).
One of the best triceps exercises are rope extensions, which activate the entire triceps, preferentially activating the outer (lateral) part of the triceps muscle. This exercise will provide constant tension and improve both the strength and endurance of your rear arm fibers.
How to muscle your arms: triceps exercise
Triceps workouts are the big forgotten. The triceps are two important upper arm muscles that are almost always overlooked or substituted for bicep exercises, which don’t do the same magic on the triceps. Gym goers will tell you that the easiest way to make your arms look bigger or bulkier is with triceps workouts (and not repeating the same biceps movements every day) as they contribute almost 70 percent of that pump you’re looking for.
Triceps exercise: 3×8 barbell bench press
The first workout begins with the bench press, a gym classic you’ve seen thousands of times in movies. However, the fact that it is a mythical exercise does not mean that we do not have to pay attention to the details.
To start, get on the bench supporting your buttocks, hips and shoulders. Plant your feet on the ground a little more than shoulder-width apart.
Grab the bar with your hands facing up and slightly wider than shoulder-width apart. To know if you’re doing it right, check that your arms form a 90 degree angle when you have the bar resting on your chest.
Make sure that while you do the exercise you do not take your back off the bench or you may injure yourself.
Triceps exercises: 3×8 incline bench press
Place the bench at an incline between 45 and 60 degrees.
We position ourselves as in the previous exercise and grab the bar in the same way to activate the muscles well and achieve the best results.
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In this case, you should have your shoulders slightly back and your chest out a bit.
Triceps exercises: 3×8 military press
Now stand up to perform the military press. This exercise, like the previous ones, can be done with dumbbells, but in this case we are going to focus on the barbell version, which is the most common.
Grab the bar with your hands slightly wider than shoulder-width apart and rest it on your upper chest and shoulders with a very straight back.
Very important: the back must be very straight throughout the exercise. It is common to curve the lower back, and you can imagine how bad it is for our spine to lift so much weight in that position. The correct way to do it is by sticking out your chest a little and with your buttocks and abdomen activated to create a contraction that protects your back.
When you grab the bar, your elbows should be in front and your eyes fixed straight ahead. As you raise and lower the weight, the bar should pass just in front of your face. When you have passed the height of the head, tilt the trunk slightly forward so that it maintains the vertical and does not go backwards.
Triceps exercises: 3×12 triceps pulley
For the following exercise, we hook the elastic bands vertically at a height slightly higher than our head.
We stand up, with our knees slightly bent, our back straight, and we activate our glutes and abdomen.
With the elbows close to the body, we pull the rubber bands by exerting force only with our forearms.
To perform this exercise correctly, it is very important that you do not open your elbows.
Triceps exercises: 3×12 triceps kick
To do the triceps kick, we must take a dumbbell and tilt the trunk forward until it forms almost a 90-degree angle with our body.
Keep your back straight and your abdomen and buttocks activated to protect yourself from injury.
Position your arm at a 90-degree angle and close to your body, then stretch it until it is slightly above your buttocks.
Make sure that the work is focused on the triceps and that you are not forcing other muscles to perform the movement.