How To Get Bigger Arms

If you want to get bigger arms, most people make the mistake of doing just bicep work. This is wrong. Your arms are actually mainly triceps.

2/3 of your arm size is made by triceps. So to get bigger arms, get bigger triceps. I'm going to show you now the two, possibly the best exercises in my mind, for building bigger triceps.

First of all, I'm going to do the tricep extension with a dumbbell. Lift it up, slowly going behind your head, and up, and if you look at this arm here, it's completely still. It's a good idea to grab it, just to make sure it stays still.

You want to pick a weight which you can do a handful of times, but not too many. If you can do it over 15 times, it's too light. You're not going to build up size; you're just going to have endurance.

Next, we're going to use a barbell bench press. Normal bench press, you may know, works our chest, arms, and shoulders. However, by changing our grip, by putting them closer together, we kind of switch off our chest a lot, and we put a lot of emphasis on our triceps.

So overall, this is probably the best exercise for our triceps because it activates more muscle fibers in the tricep region. So, like I said, a normal bench press, hands close, and the same rules apply, you want to pick a weight which is challenging, not too hard, not too easy. If your wrists hurt when you get too close, just have them a little bit wider.

And those are two tips on how to get bigger arms. Trainer Dan goes through the process of giving two fitness tips on getting bigger arms. He warns against how people often believe the solution to be bicep work since triceps take up the majority of your arms. .