How to pump up big arms - best tips. The exercises listed below are productive for this. Basic training – good results

You can pump up your arms at home by repeating exercises in sets. Usually there are from 6 to 12, and this number is considered optimal. The load must be distributed correctly so that the impact spreads to the muscle fibers and promotes their growth.

You can pump up your arm muscles only with the help of additional sports equipment. You need to stock up on dumbbells in advance, and also find parallel bars and a horizontal bar for training. The weight of dumbbells varies, but to save money, you can purchase adjustable dumbbells. Their weight is easy to adjust to suit you.

Types of muscles

The triceps is the triceps muscle of the shoulder, and the biceps is the biceps. To pump up these types of muscles, you need different exercises. It is easier and faster to get positive results from working on the triceps, although most people dream of big biceps. Do not underestimate the triceps muscle, because it affects more appearance hands and its volume.

Any exercise that targets a specific part of the body will inevitably affect other muscles. The harder you pump up your triceps, the more actively your biceps will begin to grow. You don't have to go to this Gym, muscles can be pumped up at home.

Exercises for the arms are the simplest, many of them can be performed without the supervision of a trainer, and the muscles will begin to actively grow, giving the biceps and triceps beautiful definition. When conducting training according to schemes or pictures presented on the Internet, it is worth considering an important fact - some of them do not work and were invented by unfortunate trainers. You need to know the biomechanics of exercise in order to pump your body correctly, without harm to your health. Flexion and extension exercises with dumbbells are the most effective for the biceps of the arms.

Barbell curl

For biceps effective exercise is lifting the barbell while standing. To do this, grab the barbell with a wide grip and then with a narrow one. This approach helps to develop both heads of the biceps evenly. Place your feet shoulder-width apart and keep your torso straight. The arms should be pressed tightly to the body, they must be bent at the elbow joint, pumping up the muscles.

Moving or twisting the hands is strictly prohibited; this can be dangerous. To begin with, take a barbell with a small but significant weight, gradually increasing the load. Do not throw it abruptly; movements must be careful.

As you inhale, bend your arms, and then return to the starting position, straightening them. Lower the barbell smoothly and remember to alternate exercises after several repetitions.

Lifting dumbbells with supination

You can pump up your arm muscles by using a barbell or lifting your arms with dumbbells. The supination lifting technique is effective in pumping up the biceps. The point is that your hands with dumbbells do rotational movements. Such motor activity is relevant only for the hands, but the elbows should be kept straight and not apart.

The load should only be on the biceps; avoid pumping up the back or chest muscles while performing this exercise. The body must be kept straight, even if lifting dumbbells turns out to be a difficult task.

You can do this exercise with your feet shoulder-width apart, or you can use an incline bench.

An exercise using a barbell and a bench will quickly help you pump up your biceps at home. Thanks to this exercise, the biceps are pumped from all sides and grow more actively.

If it is difficult to lift a regular barbell, it is permissible to use a curved model. It is no worse in terms of pumping muscles, but does not injure the hands during moments of excessive stress.

Position yourself on the bench so that your shoulders occupy its surface and your armpits rest against the corner part. Feet are shoulder-width apart and on the floor. Take the barbell with a wide grip and begin to smoothly bend your arms and return them to their original position. The position of the body and elbows cannot be changed. After a few reps, change position, do other exercises, and then return to the bench.

It is impossible to pump up your arms without thoroughly working out your triceps. A basic exercise – close-grip bench press – will help you cope with the task. During execution, it is necessary to control where exactly the load is directed, since during training not only the triceps, but also other muscle groups can be pumped up, which is best avoided.

To bench press, the barbell must be taken with an underhand grip. Place your torso lengthwise on the bench, and keep your feet on the floor so as not to lose balance. Straighten your arms, holding the barbell in front of you, and then bend them, touching the barbell to your chest. Bend them at the elbow joint, spread them apart. Then return to the starting position and repeat the triceps pumping exercise several times.

You can pump up your triceps with the French press, a special exercise with a barbell. It gives a quick effect and acts specifically on these arm muscles. For beginners, it is better to choose a sitting position; this will be enough to properly train your arms. If possible, it is better to purchase a curly barbell.

To begin with, you need to do 2-3 approaches per workout, performing up to 10 repetitions. You can pump up your arm muscles at home not only while sitting, but also while lying down, controlling the movements of your arms with a barbell. Bend and straighten your arms at the elbows smoothly as you inhale and exhale.

Try to honestly pump up your arm muscles without making the task easier for yourself. If the weight of the barbell seems heavy, it is better to take a lighter weight and do the exercise correctly than to lift it heavy weight with technical errors. The French press requires maximum concentration on the triceps, absolute balance and correct positioning of the arms, body and legs.

Triceps overhead extensions

You can pump up your arms at home with dumbbells by increasing your triceps. For this there is special exercise with arms extended from behind the head.

Take the starting position, place your feet shoulder-width apart, take a dumbbell in your hand. You need to lift it up so that the arm is straight and the biceps touches the head. Keep your other hand down. You cannot swing your torso, bend over, or do other movements that are not part of the workout.

When lowering your hand with the dumbbell down, you need to inhale, returning to the starting position, exhale. So you need to do three approaches, repeating the exercise with bending your arms from behind your head about 15 times. There is no need to rush, all movements are always smooth and clear. It is easy to pump up your arms using the method of bending your arms from behind your head if you do the training regularly. In addition to the triceps, the effect will be noticeable on other muscles.

Dips

Increase muscle mass triceps will be helped by standard dips. You can pump up not only the triceps in this way, since push-ups put stress on the chest muscles and anterior deltoids.

Starting position – between the parallel bars, arms straight. Bending your elbows at the elbow joint, you need to go lower, developing your shoulders. Then return to the starting position, straightening your arms. Dips should be an important part of your workout if you want to build arm muscles at home.

The triceps get the work they need when you push up and down on your arms, but push-ups also work your chest muscles. To pump your arms, you need to press them to the body, and not tilt the body itself anywhere. The bars must be placed close to each other.

The number of approaches and repetitions depends on the goal of the workout. If you are drying your muscles, you need to do three sets per workout, repeating the exercises up to 15 times. To gain mass, the number of repetitions can be reduced and the approaches increased.

For beginners, the training regime is special: you first need to learn the technique correctly, reach the maximum number of repetitions, and then increase the weight of the barbell or dumbbells.

You must remember the starting position and all movements, otherwise there will be no benefit from the exercises. If the exercises are performed standing, place your feet shoulder-width apart. This reduces the strain on other muscles and allows you to maintain balance.

When planning to pump your arms, don't forget about other muscles. The body must develop harmoniously, so training must be supplemented with other exercises. Before working out your arm muscles, always do a warm-up, warm up your muscles, and only after that you can start exercising.

Already from the name of the muscle you can understand that the triceps consists of three sections: external (lateral), internal (long) and middle (medial). The internal section is attached to the back of the shoulder blade and requires the arm to be pulled back to activate it. The middle section is located near the elbow joint between the outer and inner sections. The main work of the middle head is performed with slight extension.

All these sections are united by the triceps ligament, which can be long or short. It all depends on the genetics of the athlete. When the ligament is short, the triceps itself will be more massive and longer.

The middle section takes on the bulk of the load when performing light movements. When the load increases significantly, the lateral head comes to the aid of the middle head. The last part to come into play is the internal section and it is very important to remember that this requires the correct abduction of the arm.

We should dwell on this point in a little more detail. The attachment of the long section to the scapula is somewhat different from other triceps heads, which makes it necessary to use some secrets when performing the movement. If this is not done, the long head will lag behind in its development. To fully integrate the work of the internal department, you must do the following:

1. Move your arm back or up - French press from behind your head.
2. When performing the exercise, use the elbow joint - French press in a lying position from behind the head.
3. Press your elbow joints towards your body. If you separate them, the emphasis of the load will shift to the external department.
4. Thanks to the supination of the hands, the load will also be accentuated on the long section, and with pronation - on the outer section.

Biceps anatomy

This muscle consists of two sections: external (long) and internal (short). They are connected together in a similar way to the triceps - using the biceps ligament. However, this tendon is attached to the skeleton to the side of the forearm, which allows the muscles not only to bend the arm, but also to rotate it in the direction thumb. This is called supination.

The internal part of the muscle responds well to any flexion of the arm and problems with its development never arise. But there may be problems with the external head. Again this has to do with the attachment of the head to the bone. It is attached to the shoulder joint at the top and in order to fully use the external head, you will need to move the elbow joint back. Here are a few secrets that will help you work out the outer biceps as effectively as possible:

• The more the elbow joints are retracted back, the greater the load will be on the long head.
• If the elbow joints are pushed forward, then the internal part of the muscle is worked out more strongly - flexion on the Scot's bench.
• With a wide grip, the internal section is more involved and vice versa.

How to build powerful arms?

Let's start with the fact that there are several of the most effective movements for developing biceps and triceps. The following movements will help you make your triceps stronger:

• Bent over extension of one arm;
• Extension of arms from behind the head;
• Extension of arms on a vertical block.

For working on biceps, the following are very effective:

• Arm curls on the upper block;
• Extended hammer curl;
• Barbell curls for biceps.

ABOUT last movement I would like to say a little more detail. It can be called unique, since there are several ways to perform it.

Wide grip

This classic version movements. You need to move your elbow joints forward and perform the exercise within the amplitude. In this embodiment, the internal part of the muscle is maximally loaded. The narrower the grip, the more the load will be focused on the internal section.

Narrow grip

The outer section of the biceps is used to a greater extent, but when the elbow joint is moved forward, the load transfers to the inner section. In addition, the amplitude of the entire movement increases and both heads are worked out quite well. This allows you to use more weight sports equipment thanks working together two departments.

Elbow joints are laid back

In this case, the amplitude decreases, and the load is accentuated on the outer head, which is quite difficult to work out. If you also use a narrow grip, then the entire load will go to the outer part of the muscle.

Concentrated lift

This variation of the exercise is best suited to using dumbbells. But if you wish, you can also use a barbell. If you are genetically predisposed to developing biceps peaks, then this the best option exercises for this.

Reverse grip

A great way to get a good workout on your shoulder muscles. At the same time, try not to use elements of cheating. This is due to the fact that in this movement there is no clearance for shock absorption, and you can damage muscles or ligaments. It is important to remember that the brachialis muscle takes up to 70 percent of the total load when performing any biceps curl. The best option here is performing hammer curls with dumbbells. You can also use a barbell, but it is not as convenient. This biceps curl variation also helps strengthen the forearm.

Bending in a sitting position with partial amplitude

This movement option makes it possible to maintain tension in the muscle throughout the entire exercise. If you also work to failure, you can simply “kill” your biceps, which will have a positive effect on their growth. Great option exercises for powerful muscle development.

Learn more about ways to build massive arms in this video:

Surely, all men dream of strong, pumped up arms with defined muscles. Anyone can achieve this result if they start training regularly. How to quickly pump up a man's arms at home?

How can you shake a man's hands?

To pump up your arms at home, you can use dumbbells, barbells, parallel bars, an expander or a horizontal bar. You can achieve results even with the help of improvised means. For example, a stool or chair. The main thing is to develop a set of exercises and adhere to the correct technique. You need to train systematically, otherwise you should not expect high efficiency.

Exercises to pump up your arms at home

To quickly pump up a man’s arms at home, you need to listen to the recommendations of professionals, and also contact specialists who will help you develop a set of exercises individually. Training should be systematic; it is advisable to include push-ups and pull-ups in the program. Exercises with weights help to pump up your arms effectively and quickly.

According to experts, in case proper training within a month you can see the first results.

For reference! While performing exercises aimed at working the biceps and triceps, it is possible to pump up other muscles. For example, push-ups and pull-ups involve the muscles of the chest and back.

Barbell

According to experienced athletes, the barbell is the best tool used for muscle development. You can pump up your arm muscles with its help quite quickly. During the exercises, the muscles of the back and chest work.

Flexing and extending your arms with a barbell helps pump up your biceps. For beginners, it is advisable to do this exercise while sitting, for more experienced athletes - standing.

Super set on arms for pumping up biceps

You can effectively pump up your biceps as follows:

1. Stand against the wall, press your elbows to your body.
2. Take the barbell in your hands with a wide reverse grip. Raise the weights to chest level.
3. Stay in this position for one second and slowly lower the barbell.

To pump up your arms, when performing this exercise the barbell should not be raised above the required level. The main load goes on the back muscles and biceps; the elbows should not help. Otherwise, the effectiveness of the training is noticeably reduced.

To pump up the triceps, an exercise called the French press is performed. It can be done in any position: sitting, standing and even lying on a bench or on the floor. You need to do the following:

1. Take the starting position. Grasp the barbell with an overhand grip at chest level.
2. Place the weight behind your head and hold for a couple of seconds.
3. Return to starting position.

The number of pancakes is selected individually, which depends on the man’s athletic training.

Dumbbells

Using dumbbells you can also quickly pump up a man's biceps and triceps. If the strength in your arms is not the same, you can perform the exercise with one weight. Thus, with dumbbells it is possible to pay attention to a specific hand, and not both at once.

To pump up your arms, you can use the following exercise:

1. Sit on a bench or stool. Take a dumbbell in your hand with a reverse grip.
2. Raise the dumbbell to chest level and hold in this position for a count of four.
3. Lower inventory.

When the required number of repetitions has been completed, you can begin working the muscles on the other arm.

Hammer exercise for working biceps

This exercise is the best when you need to pump up your biceps. It is performed in a sitting position. Do it as follows:

1. Sit on a bench or stool. Take the dumbbells in your hands with a reverse grip.
2. Raise your hands with dumbbells to shoulder level without touching them.
3. Hold for a few seconds and return to the starting position.

It is important to keep your elbows still as this can make your workout easier and less effective.

Triceps exercise

To pump up your triceps, you need to do the following:

1. Take the starting position lying or standing.
2. Take dumbbells in your hands with a straight grip and place them at chest level.
3. Raise your hands with dumbbells behind your head, holding this position for just one second.
4. Give up.

On a note! It is important to monitor your breathing during exercise. The dumbbell should rise as you exhale and fall as you inhale.

Horizontal bar

On the horizontal bar you can pump up your arms by pulling yourself up with a straight, reverse or mixed grip. Regardless of the type of exercise, the back should bend and the shoulder blades should be brought together. The chin must be raised above the bar, otherwise you may not get results from the workout.

To perform the exercise you need:

1. Grasp the bar with your hands with a straight wide grip.
2. Pull yourself up until your chin goes beyond the level of the bar.
3. Go down.

Do pull-ups several times.

The technique for performing this exercise differs from the previous one only in the position of the hands:

1. Grasp the bar of the horizontal bar with your hands using a reverse medium grip.
2. Raise your body, bringing your chin over the bar.
3. Go down.

In this case, the technique for performing the exercise is again similar:

1. Grab the bar with your hands. One palm is turned towards the athlete, the second - away from him.
2. Pull yourself up until your chin is behind the bar.
3. Go down.

Having completed the required number of repetitions, you need to change the position of your hands and repeat the exercise.

Bars

Practicing on the parallel bars helps strengthen your arm muscles. Beginning athletes do not use weights; they use the athlete’s own weight.

To pump up your triceps, you need to do the following:

1. Grasp the bars with your hands, while your body remains straight or your legs are slightly bent.
2. Bend and straighten your elbows, lowering and lifting your body.
3. Do the required number of repetitions.

When performing the exercise, the man’s body should “walk” in a straight line. Deviations are unacceptable; the body does not need to be rocked to facilitate training, otherwise the effectiveness will be significantly reduced.

On a note! You can replace the bars with regular stools. Beginner athletes can use a low bench with their knees bent while performing the exercise.

Expander

If you don’t have an expander at home, it can be easily replaced with improvised means, which are springs, rubber products. To pump up your hand, just take the expander in your palm, clasping it with your fingers, and then squeeze and unclench it.

On a note! To make the task more difficult, keep the expander compressed between sets.

Push ups

You can pump up your arms not only with dumbbells, barbells, horizontal bars, parallel bars and expanders. Regular push-ups help build biceps and triceps. They can be done in different ways.

Classic push-ups

To do classic push-ups, you need the following:

1. Take a lying position, your body is straight, your palms are slightly wider than your shoulders, at chest level, as in the photo.
2. Bend your elbows more strongly, lower your body down without touching the floor. The back and legs remain straight.

Hello everyone. In this issue we will talk about how to quickly pump up your arms (biceps and triceps). We will fully understand all issues related to arm training, discuss mechanics, muscle anatomy and the effect of various exercises on different parts of the arm muscles. Well, in the end, we’ll look at the nuances of creating training programs for the fastest possible growth of arm muscles.

BICEPS

The biceps consists of two heads:

1. Long(long tendon, but small muscle) located on outer part of the hand.
2. Short(short tendon, but large muscle) is located on the inside of the hand.

Both heads are connected into one tendon which is located next to the elbow joint. The tendon itself is attached slightly inward (to the side of the forearm). This means that in addition to bending the arm, the biceps can also supinate it (i.e., turn the palm towards the thumb). I think everyone understands what we are talking about, i.e. many perform dumbbell curls with supination. And this is exactly the steering wheel that I am now theoretically talking about.

FOCUS ON THE BICEPS HEADS

According to statistics, there are no problems with the development of the short head (the one located on the inside of the arm), it responds perfectly to the load, and grows well from any bending of the arm. But with the development of the long head, the one that is located on the outer part of the arm, most people have problems!

Treatment

In order to fight external head (long), you need to move your elbows as far behind your back as possible, this is the only way to engage the outer part of the biceps.

In order to fight internal head (short), on the contrary, you need to bring your elbows forward as much as possible.

GRIP when working on BICEPS

The wider your grip , the more the inner head will work.

Than your grip is narrower , the more the external head will work. In general, I don’t recommend a narrow grip. In theory, the narrower the grip, the more you will bring your elbows forward, and based on the above (if the elbows are brought forward), then the inner head is strongly activated.

BRACHIALIS

This is the shoulder muscle, it plays very important role. It is located under the muscle (i.e. under the biceps) and is involved in most work when training bitsuha (about 50-70% is taken over by yourself). It is this muscle that allows you to lift heavy weights in standing barbell curls, not the biceps itself.

The best exercises to train your biceps

1. Barbell curl
2. Dumbbell curls with supination
3. Lifting dumbbells for biceps while lying on an incline bench
4. Hammer curls (HAMMERS)

TRICEPS

The triceps consists of three heads:

1. Lateral head(aka external)
2. Medial head (aka medium or small ulna, located next to the elbow)
3. Long head (she's internal, attached to the back of the shoulder blade)

All three heads are in the same ligament, in the area of ​​the elbow, and that is why all three heads work simultaneously in all exercises that involve the triceps. However, each head is not trained evenly! Those. each of the heads receives its own degree of load (this depends on the mechanics of the exercises).

Each of the 3 heads (connected, because they work in conjunction) but they can be either short or long. This matter depends on your genetics. HOWEVER, this can be easily checked and found out! For example, if your triceps are short, they will look longer and bulkier. And if it is long, then the triceps looks short with a peak.

2. Biceps and triceps (small muscle groups) grow ONLY in conjunction with large muscle groups (LEGS, CHEST, BACK). That is why all other attempts to increase arm muscle mass by focusing on other large muscle groups (legs, back, chest) come to naught. You won't succeed, take my word for it! This is usually resorted to by beginners (beachgoers) who want to develop ostentatious muscles (such as biceps, abs) while ACTING ON THE BACK, CHEST, LEGS! HOWEVER, CHECK AND MATE! If you seriously train large muscle groups (CHEST, BACK, LEGS), then the small ones will grow EVEN BY THEMSELVES, because they have no way out!

CONCLUSION: Be sure to train large muscle groups (CHEST, BACK, LEGS) without missing a single workout, then small muscle groups (arms, deltoids) will grow.

3. Absence correct technique doing exercises + lack of mental brain-muscle connection, This is exactly when you seem to be doing biceps exercises, but it’s not your biceps that get sore, but your forearms or back. You don’t feel your muscles, you do everything haphazardly in the hope of getting everything at once, without making the REQUIRED EFFORT!

The cure here is to learn how to do the exercises correctly, pick up an empty bar and learn. Perform 5-10 sets of LIGHT WEIGHT (FEEL) your biceps, the burning and bleeding () think about the biceps when you train them. This applies not only to biceps, but also to others muscle groups. It’s just that our topic is now hot, so I gave an example.

Sequence of exercises

Remember once and for all: WE START WITH heavy basic exercises and end with lighter ones - secondary (isolating exercises).

FOR BICEPS (CONDITIONALLY BASIC ARE):

1. Standing biceps curl
2. Standing dumbbell curl for biceps with supination
3. Reverse grip barbell curl
4. Hammer curls with dumbbells

Minor:

1. Concentrated bicep curls
2. Larry Scott bench with barbell or exercise stand Or is it similar to the Larry Scott bench only with a block. (WTF:D)

FOR TRICEPS, the main basic exercises are:

1. close grip press
2. bars

Minor:

1. French barbell presses
2. extension at a vertical block(although with the proper execution style, it can be considered basic).

We create the most effective training programs

P.S. I forgot to tell you about one very effective technique for pumping up your arms! Its essence is simple, we will alternate exercises that are antagonistic to BICEPS and TRICEPS! Those. it will look like this:

1. basic biceps exercise 4x6-12
2. basic triceps exercise 4x6-12
3. basic biceps 4x6-12
4. basic triceps 4x 6-12

Do you see this alternation? First comes the biceps, then the triceps, then the biceps again, etc. This is a very effective trick that you should definitely use! By the way, always start your workout with biceps, followed by triceps. Otherwise, if you start with the triceps, it will limit the strength in the biceps curls. This rule mainly applies to initial stage for beginners and intermediate levels of training, more advanced (experienced) look at the situation (because for advanced ones, starting training with triceps is a chance to give at least some unfamiliar stress in order to trigger growth.

And this is the training program:

1. Barbell curl for biceps, standing 4x6-12
2. Barbell bench press with close grip 4x6-12
3. Hammer Curls" (HAMMERS with standing dumbbells) 4x6-12
4. Dips (emphasis on triceps) 4x6-12

That's all. THIS IS THE MAXIMUM EFFECTIVE COMPLEX FOR THE RAPID GROWTH OF ARM MUSCLE MASS. Nothing more is needed! I personally train according to this scheme, and I’m happy with the results.

For more advanced athletes the scheme is as follows

1. Barbell curl for biceps 4x6-12
2. Bars (triceps emphasis) 4x6-12
3. Lifting the barbell with a reverse grip 4x6-12
4. Close grip barbell press 4x6-12
5. Lifting dumbbells for biceps, standing 3-4x6-12
6. French bench press 4x6-12

Don't forget that any workout should last no more than 45 minutes. This is worth considering constantly!

You can come up with a whole lot of these working schemes. I brought you quickly compiled by me personally, based on many articles on this site, I cited sources for the main articles, read, study, I hope you found it interesting, now you will definitely be able to pump up your TITAN ARMS, see you again, friends.

Best regards, administrator.