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How to Obtain Bigger Arms

Updated on May 14, 2012

To make fast progress you must focus on the areas that give you the greatest return. When it comes to building big arms, the triceps are what you want to work out. After all, they make up two-thirds of your upper arm. Most guys will work out their biceps because they want big arms. This is a huge mistake. You can do all day long but you won’t get the job done. If you have the proper diet and you work out the proper muscles then you can achieve the look that you have always wanted.

Sylvester Stallone has absolutely massive arms. One of the reasons his upper arms are so huge is because he has done extensive workouts on his triceps. Another reason that he not only has huge triceps but a good physical physique overall is his diet. He has been quoted as saying "I follow a high-protein diet: Anything with a face, that's what I eat, with something green next to it,""Over the years, my biggest flaw was overtraining. In the gym six days a week, doing more sit-ups at night ... my body was in a constant state of breakdown. Now I focus on a variety of exercises, working out three times a week for 90 minutes per session. I really feel good--much stronger than I've ever felt, actually. Something's working."

Not only do impressively large triceps look cool but they’re also essential for physical prowess. You can ask any fighter about what muscles are the most important for punching and power and they will tell you abs and triceps. Throwing a hard punch in the ring relies heavily on the strength of your triceps.

The problem with many triceps exercises is they can be very hard on your elbows. This is especially true with isolation exercises that limit movement at the elbows. The triceps are intended to work with the shoulder joint. Punching, pushing, and throwing work the shoulder and elbow joints together, and in perfect harmony. So make sure that you are doing the exercises properly. Here are some workouts that are great for your triceps:

Cable Push downs: Face high pulley and grasp cable attachment with overhand grip. Position one foot in front of other, bend at hip, elbow to front. Extend arm down and pull elbows toward body slightly. Return until forearm is close to upper arm and elbows are to front. Repeat.

Triceps Dips: Sit on a bench or chair. Begin with the hands next to or slightly under the hips. Lift up onto the hands and bring the hips forward. Bend the elbows and lower the hips down, keeping them very close to the chair. Keep the shoulders down and away from the ears. Push back up without locking the elbows. Repeat.

Medicine Ball or Triceps Pushup: Start in a push up position with one hand on a medicine ball. Perform a push up and push yourself up, off the ground and to the side. Land with your other hand on the ball. (One hand will be on the ground and one on the ball) Repeat.

Close Grip Bench Press: Lie on bench and grasp curl bar from rack. Your hands should be as close as possible (use a curl bar) and elbows close to body. Lower the weight to your chest. Let bar touch chest "naturally". Push barbell back up until arms are straight. Repeat.

With the proper diet and working the correct muscles you can have the body that you have always wanted. Make sure you are always doing the exercises correctly so you do not end up hurting yourself. Getting bigger triceps or any muscle group for that matter requires dedication and hard work, and regular workouts. Make sure you rest in between two consecutive sets and grab some water.


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    • teaches12345 profile image

      Dianna Mendez 5 years ago

      I saw Sylvester here and wanted to peek in to see what was the story. He does have pretty good body muscles. I think these guys must spend almost all their days in the gym! I am not quite ready for that look, but it sounds like with a little hard work you can have these muscles working for you.

    • daskittlez69 profile image

      daskittlez69 5 years ago from midwest

      Thanks for stopping by A.A. Zavala. I know what you mean by injuries, I have a bad back and it took a lot of studying and trial and error to find a good work out.

    • A.A. Zavala profile image

      Augustine A Zavala 5 years ago from Texas

      I've been training for over 20 years now. Arms have been my weakness, but are coming up now. I use a pre-exhaust routine in order to warm up my elbows and target the weak points. I use strict form due to injuries; funny how getting hurt forces you to exercise correctly. Very informative, thank you for sharing.

    • Escape2Paradise profile image

      Escape2Paradise 6 years ago from Bangkok Thailand

      Great hub!! But those picture scaredme with those huge muscles lol

    • daskittlez69 profile image

      daskittlez69 6 years ago from midwest

      Thanks Paval

    • Paval. E.p profile image

      Paval. E.p 6 years ago from INDIA

      nice post.