Biceps/Tirceps Devolpment

[curls-for-girls]

Im having trouble dveloping the thickness of the biceps and the distal part of the triceps near the elbow. I see a lot of guys in the gym that have great development in this pretictular area of the triceps. Maybe we can have a pole of the best exercises for developing these areas. Any insight would be great!

 

[engbulldog]

Skulls for tris and hammers for Bis but hey it works for me!!! Phil would know what works ,hope he chimes in

 

[nickman1978]

for my Tri's i just do... skull crusher's...overhead dumbell tricep extension's...dip's...rope pulldowns...close grip bench press...reverse grip bench press...single arm rope pulldown kickback's...
---I'll pick any three of these exercises---

for my Bi's i really like doing...single arm concentration curls sitting on a incline bench...barebell curls...hammer curls...21's...preacher bench curls...
---I'll pick any two-three of these exercises---





Hope this might help a little...

 

[musclemachine]

skull crusher and tri press down are my favourites

 

[richiec]

heavy weighted dips, skull crushers, there are a lot of options out there. You have to experiment to find what works for you.

 

[tkav1980]

If you Reverse grip, CGBP 300+ lbs for 20-30 reps Rest paused you will have nothing to worry about with tricep size.
as for bi's its the same story. 30 reps restpaused with a 60+ lb dumbell is going to give you some big bi's.

as for shape, well thats genetic, not alot you can do about that short of Syntherol.

 

[curls-for-girls]

what are the opinions on preacher bench curls and drag curls?

 

[tkav1980]

what are the opinions on preacher bench curls and drag curls?

The curl itself doesnt matter much. If im understanding your origional post correctly, Its more of a shape issue. There really isnt much you can do about shape. Thats genetic. Having your arm grow larger will alleviate the issue you mentioned about narrowness. but that will still be relative to the total arm size. you can try Syntherol for shape changing and site enhancement but as for overall shape, thats just how your arm is always going to look.

 

[nickman1978]

what are the opinions on preacher bench curls and drag curls?

preacher bench: u can do ez bar curls , straight bar curls , DB curls ... also there's the reverse preacher bench curls ...

as for the drag curls: i do them every once a while ... i use the smith machine and kind of drag the bar up my body curling it at the same time ...

I've read in a magazine about doing the curls on the Smith Machine someway or another helps your form on curling of the barbell ...
I do it here and there ...

 

[bowtie]

You might find this interesting...**broken link removed**

 

[Bolan]

You might find this interesting...**broken link removed**

Intresting......

 

[Showy0023]

If you Reverse grip, CGBP 300+ lbs for 20-30 reps

REVERSE GRIP / CLOSE GRIP BENCH PRESS 300+ LBS FOR 20-30 REPS????!?!?!?!?

You are an F'n beast dude!

Showy

 

[tenny]

its been my experience that only TIME will build huge arms

 

[almard]

The bigger you are( overall) the bigger arms you will have.............You can do nothing about it.........

 

[aussiebulldog]

REVERSE GRIP / CLOSE GRIP BENCH PRESS 300+ LBS FOR 20-30 REPS????!?!?!?!?

You are an F'n beast dude!

Showy

20 rp. can be 12 6 2 . still very strong.

I do them with my ass hanging off the bench to emphasis triceps.

 

[StevenGFH]

ass hanging off the bench makes a world of difference!

 

[curls-for-girls]

are you saying you hang your ass off the edge of the bench while doing reverse grip close grip bench press?

 

[aussiebulldog]

yes. reverse grip OR close grip. reverse grip I do with wide grip.
only shoulders and lower back on bench.

 

[b-boy]

its been my experience that only TIME will build huge arms

great post, most people i see with great arms either A. have great genetics where they build slabs of beef on their arms just looking at weights or B. they have been using heavy slag iron for many years and have forced slabs of beef on their arms over years of... time under tension

over time if you go from doing close grip bench with 225 for 10 reps to 365 for 10 reps, i'll show you a guy who has put some serious beef on his triceps.

as tenny said it takes time bro, just keep banging and progessing in the gym and you will build some cannons!

 

[JonnyO]

I have found for triceps doing dips between benches has worked well for me. SOmetimes high reps short rest and sometimes Ill add weight like 3 plates for as many as I can get for sets. My tris have come up esp near the elbow, I also always start with rope pushdown strictly sometimes holding for 1sec at flexed.

For bis I been doing a lot of brach work, this should help widen the bicep make it look larger.

My arms arent the best but I have brought them up a tad since I changed how I trained them thanks for Mountaindogs workouts he sends me.