Having strong and wider biceps and triceps will make you look fit. Big arms mean having the strength to make your daily life fitter. The other benefits that you can get are:
- Increased metabolism and calories will be burned even when not exercising.
- Improved endurance, stronger and tighter muscles and are not prone to injury.
You will find some of the best types of exercises for your biceps and triceps as the results of research that you can certainly feel the benefits.
Best Biceps Exercises
Concentration Curl
The researchers emphasize that this exercise isolates the biceps the most compared to other types of exercises. The steps are as follows:
- Sit on the edge of the bench with your legs apart in a V shape.
- Use a dumbbell with one hand while leaning your body slightly forward.
- Palms face the middle, and then place your elbows on your thighs.
- To maintain balance, rest your other elbow on your other thigh.
- Keep your upper body still; pull the weight slowly towards your shoulders.
- Rotate your wrists as you pull the weights. You will end the movement with your palms facing your shoulders.
- Stop the movement for a moment, feel the power in your biceps, then lower the weights slowly again. Try not to rest the weights on the floor until the last repetition.
- Repeat the movement 12-15 times, before switching arms.
Best Triceps Exercises
Triangle Pushups
Triangle pushups are one of the most effective types of exercises to strengthen your triceps. You only need your body weight to be able to do this exercise. Here’s how to do triangle pushups:
- Do a traditional pushup position with only your fingers and toes touch the floor.
- Position your hands under your face, index finger and thumb touch each other. This will form a triangle from both of your hands. Keep your legs and upper body straight, and then slowly lower your body until your nose is close to your hands.
- After that, push your body to the starting position, keeping your back from sagging or arching.
- Repeat the movement 12-15 times. You can do triangle pushups with your knees on the floor while your upper body is remaining stiff.
FAQ
Can I do it at home?
You can do the training at home.
Can I do it without equipment?
You can do bodyweight training
Do I have to exercise every day?
Train your biceps every day to maintain the strength, but you can take one day off.
What to consider besides the exercise movements?
You should pay attention to your food intake. Increase your protein intake to speed up and strengthen your wider biceps and triceps.
Want to learn on how to get wider biceps? Just visit the guide and gain that biceps muscle.