how to build a bigger upper arm

How to get a bigger upper arm

Getting a bigger arm is a goal for many people and it should be because it is one of the measurements of strength and it is also the first thing that many people notice on a person. So getting those big muscles will be cool. It is not impossible to get them but it needs hard work and patience if you can do that then you will get them soon. To start gaining those muscle the main thing you should do is exercising the muscles on your upper arm which are the bicep and triceps but many people ignore the triceps and they only exercise their biceps but ignoring the triceps will make you pay off because the triceps is almost two times bigger than your biceps so you should turn around your attention to your triceps but it doesn’t mean you should ignore your biceps, so you should exercise both of your biceps and triceps. For that we brought you the best exercises to grow those muscles.

Exercises for biceps

Chin ups

:- chin ups are the best exercise to grow your biceps and they don’t only exercise your biceps they also strength your forearms and your lats the other thing is it will help release the main hormone to build muscle which is the testosterone hormone because it works out many muscles and joints at once which are the main reason for the release of the testosterone hormone but this exercise could be hard for beginners so for you who can’t do chin ups you can do other alternatives that will be listed next but don’t ignore this exercise fully because it is worth to try it.

 

Curl ups

:-this exercise is a good exercise to build your biceps and it also help you to build your forearms but the bad thing about this exercise is it only exercises a few muscles and joints which will not help you to release the testosterone hormone so to get good results from this exercise you should add another exercise that release the testosterone hormone together with the curl up exercise in the day where you do curl up.

 

Lats pull down

:-this exercise primarily target the lats but this exercise is beneficial for your biceps too and it is good alternative for people who can’t do chin ups because you can increase or decrease the weight you will lift and it will also train you to do chin ups and if you have access for this exercise it is better than curl ups because it will use more muscles and joints so it will help you to release more testosterone hormone.

 

Pull ups

:-this exercise is the advanced form of lats pull down it is more beneficial than lats pull down because it moves more joints and muscles than the other exercises and it also release more testosterone the other good thing about this exercise is it apply more pressure on your body so if you have access for this exercise it is worth to try.

 

We have listed above the main exercises to grow your biceps and get you the best results and next we will cover the best ex and next we will cover the best exercises to build your triceps. Here is the list.

 

Exercise for triceps

Dips

:-this exercise is a very great to build your triceps and the main thing that makes this exercise good is it don’t only exercise your triceps it also exercise your chest and shoulder and it also help you to release more testosterone because it moves many muscles and joints, but it could be hard for beginners to do this exercise if you can’t do this exercise you can do other alternatives that will be mentioned next.

 

Chair dips

:-this is the easier version of dips it is good for people who can’t do dips and it have the same effect on your chest and triceps but it have a lower pressure in your body so after your body gain some strength it will be good to shift to the dips but until then it is good exercise to build your triceps and with this exercise you have to do exercises that release more testosterone to help you build your muscles because the chair dips have a little release of testosterone hormone.

 

Pushups

:-this exercise is one of the most popular exercises in the world and it is a good exercise for your triceps and this exercise don’t only build your triceps it also builds your chest and it will help you to release a moderate amount of testosterone but some people can do pushups more than 15 reps but to build muscle the idle rep range to build muscle is from 6 reps up to 12 reps so people who can do more than 12 reps can get in the range by adding some weight or using resistance band when doing pushups, but for people who can’t do pushups there is another alternative which is easier which will be listed next.

 

Floor dips

:-this exercise is a great exercise for people who can’t do pushups and it is another easier version of dips but it have a less pressure on your body so you can’t get faster gains with this exercise so when you are strong enough to do pushups or dips it will be good to turn to these exercises but until then floor dips is a good exercise to strength your body and mainly your triceps.

 

Triceps extension

:-this exercise is good to strengthen your triceps but the weak point of this exercise is it only exercise your triceps and it is only a single joint exercise which will not help you to release high testosterone hormone and this is the bad thing from machine based exercises but it is good to strengthen your triceps so until you can do more harder exercises it will be good to do triceps extension.

 

The above exercises are the best exercises to build your triceps but you shouldn’t get out of the rep and set range which we have mentioned in our past articles so by following our guide you can reach your goal and always don’t forget you need patience to get to your goal.

to get results fast here is a whey protein powder you can consume pre and post workout.

 

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