Welcome, visitor! [ Login

Strength Training Exercises To Grow Arm Size

Bodybuilding January 6, 2016

conan the barbarian

When Conan the Barbarian was released in 1982, every man and boy wanted muscles like Arnold Schwarzenegger. He had thick legs, a flat stomach, a barrel chest and massive arms. The look of massive arms comes from large triceps.

When the camera zoomed in on Arnold’s arms in the movie, his triceps had the coveted “horseshoe” definition, which comes from the different heads of the triceps muscles. These three heads are the long head, the lateral head and the medial head. The medial head of the triceps is not part of the “horseshoe” definition.

The long head of the triceps (on the inside of the arm) extends from the shoulder to the elbow. It moves the arm towards the body, which is why the long head may burn during pull-ups or pull-downs.

The lateral head of the triceps is the one that “pops out” on the outside of the arm. It straightens the arm. The lateral head is short. It begins at the shoulder and extends a little less than halfway down the arm. A tendon runs from the lateral head to the elbow.

This triceps tendon is the reason the “horseshoe” can be seen. No matter how much weight is lifted, this tendon stays flat. The lateral and long head of the triceps grow on either side of it, with a strict defining line between the two.

How does one achieve this definition? This occurs from presses and arm extensions with seemingly infinite variations. The elbows should be tucked in close to the body during nearly all triceps exercises.

A popular triceps is the cable pushdown. This can be completed with a short or long bar with palms facing the floor. Pushdowns can be completed with an underhand grip or with a neutral (palms facing each other) grip. The neutral grip pushdowns are usually completed with a rope. If one arm is stronger than the other, grab a single handle and perform pushdowns one arm at a time.

The “skullcrusher” is another popular triceps exercise. Skullcrushers can be completed with a straight barbell, an E-Z curl bar or dumbbells. These arm-extending can be done seated, lying or standing. Seated arm extensions put the most stress on the lower back, while standing is the most effective way to get the involved.

Dips are perhaps the most popular triceps exercise. Again, dips have many variations, depending on level. The easiest way to complete a dip is to sit on the edge of a bench. Place your hands on the bench (behind back) with feet on the floor and knees at a 90-degree angle. As fitness level increases, the legs can straighten or even be elevated with weights placed on the thighs. A person with a high fitness level can perform dips on a dip stand with parallel bars. The advancement would be to add weight while wearing a dip/pull-up belt.

If triceps are a weak point and need size, perform all pressing movements with a close grip. Do not use a wide grip when performing or military (overhead/shoulder) presses. This ensures the arms must straighten, using the triceps.

Whether the are pushdowns, skullcrushers, dips or even kickbacks, make sure they remain anaerobic. This means that tension should be on the muscles at all times. Do not “lock out” the elbows. Do not between repetitions.

Work hard. Eat right. Perform these once every week to five days, and the “horseshoe” definition will be there in no time.

Related posts

  • peptides in bodybuilding

    Peptides In Bodybuilding

    by on June 24, 2016 - 2 Comments

    Peptides are referred to a family of substances whose molecules are built from the remnants of α-amino acids, connected in a chain by peptide bonds. Speaking of the peptides, it is necessary to represent natural or synthetic compounds consisting of hundreds and thousands of monomeric units – amino acids. This class of drugs is very […]

  • 5x5 training

    5x5 Training For Size and Strength

    by on December 11, 2015 - 0 Comments

    5×5 training has been in around in various forms for the best part of a century. It allows for trainees to progress in both size and strength at the same time. It can also be adapted to cater for those of all levels of training experience from the weight-training novice all the way up to […]

  • romanian deadlift

    Romanian Deadlift Variants for Hamstring Flexibility and Strength

    by on November 20, 2015 - 0 Comments

    According to weightlifting lore, the Romanian deadlift was named when American powerlifters spotted Nicu Vlad, a champion Romanian weightlifter, performing the exercise prior to winning an Olympic medal. The movement deals primarily with hip extension, and is one of the best known and most effective exercises for the hamstrings and glutes, increasing strength and flexibility. […]

  • insulin bodybuilding

    Insulin After Steroids Cycle

    by on June 29, 2016 - 0 Comments

    It is not a secret that insulin for sale is popular and relevant in the world of bodybuilding, so its use is due to a real effect by increasing athlete’s muscle mass. The drug is used in the form of a regular cycle and can be placed either as separate injections or combined with steroids […]

  • prohormones


    by on June 1, 2016 - 0 Comments

    Because steroids are illegal in the United States, people in the bodybuilding world are always looking for ways to get similar results without the legalities involved. That is how the popularity of prohormones was born. They are considered dietary supplements. After they started gaining popularity, however, the purchase of prohormones has become illegal in the […]

Steroids Categories