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How To Build Bigger Arms: Tips That Will Help You Get Results



How to build bigger arms

Are you looking to add some mass and size to your arms? If so, you’re in luck. In this article, we will discuss how to build bigger arms with tips that will help you get results. We will also provide a sample workout routine that you can follow. Let’s get started!

What muscles are in the arms?

There are several muscles in the arms, including the biceps, triceps, and forearm muscles. The biceps are located at the front of the arm and are responsible for bending the elbow.

The triceps are located at the back of the arm and are responsible for extending the elbow. The forearm muscles are located on the underside of the arm and are responsible for moving the wrist and fingers.

Why do people want bigger arms?

There are a few reasons why people want to have bigger arms. For one, bigger arms signify strength and power. Having big arms also makes you look more athletic, which can be an attractive quality for many people. Finally, some people simply enjoy the challenge of trying to build bigger muscles.


How to effectively train your arms

There are a few key things to remember when training your arms effectively. First, focus on working for each muscle group separately. This will help to ensure that you are getting the most out of each exercise. Second, keep your reps relatively low. This will help to prevent injury and ensure that you can complete each set. Finally, make sure to focus on quality over quantity. This means doing each exercise with proper form and technique.

Right exercises for bigger arms

There are a lot of people out there who want to know how to get bigger arms. It’s a common goal and one that can be achieved with the right exercises.

First, you need to focus on the three main muscle groups in your arms: the biceps, triceps, and forearm muscles. All three of these muscle groups need to be worked on to see results.

Second, you need to choose the right exercises for each muscle group. For the biceps, exercises like curls and chin-ups are effective. For the triceps, exercises like kickbacks, dips, and extensions are effective.

To maximize muscle growth, make sure you include multi-jointed exercises in your workout as well. These exercises work for more than one muscle group at the same time and are much more effective for building muscle mass than isolation exercises.


An example of a multi-jointed exercise is the barbell row bench press and deadlift.

Third, when it comes to bodyweight workouts, make sure you do enough repetitions to tax your muscles. You should be aiming for 12 -15 reps per set when performing isolation movements (bicep curls) and 8-10 reps per set when performing multi-jointed movements (close-grip bench press).

Building bigger arms requires the right exercises. Here are four of the best exercises for bigger biceps and triceps:

1 . The barbell curl:

The barbell curl is one of the most effective exercises for building upper-body strength. It targets the biceps muscles, as well as the muscles in the shoulders and back.

To do the barbell curl, start by standing with your feet shoulder-width apart and your knees slightly bent. Grip a barbell with an overhand grip, hands shoulder-width apart. Keeping your back straight and your elbows close to your sides, slowly curl the barbell up to your chest. Squeeze your biceps at the top of the curl, then slowly lower the barbell back to the starting position


2. Seated Dumbbell curl:

The seated dumbbell curl is a great exercise for targeting the biceps. To do this exercise, sit on a bench with a dumbbell in each hand, palms facing forward.

From here, slowly curl the dumbbells up to the front of your shoulders, and then lower them back down to the starting position. Make sure to keep your back pressed firmly against the bench and your elbows stationary throughout the exercise.

4. Close-Grip Bench Press

The close-grip bench press is a great exercise for developing strength and size in your triceps. It’s also a great exercise for improving your bench press.

To do the close-grip bench press, start by lying on your back on a bench with your feet flat on the floor. Then, grip the barbell with your hands about shoulder-width apart.

From here, press the barbell up until your arms are straight, and then lower it back down to your chest. Repeat for 8-12 reps.


4. Skull Crushers exercises

Skull crushers are a great triceps exercise, but they can be tough on the elbows. That’s why it’s important to do them in proper form.

Here’s how to do skull crushers:

1. Start by lying flat on your back on a bench, with a light weight in your hands.

2. Bend your elbows and lower the weight behind your head, keeping your upper arms still.

3. Straighten your elbows and return to the starting position.


Repeat for 8-12 reps.

Rest and recovery for bigger arms.

Most people believe that the best way to build bigger arms is to just keep lifting heavier and heavier weights. However, this isn’t the whole story. To see real gains in muscle size, you need to give your arms adequate time to rest and recover between workouts.

Your muscles grow when you’re resting, not when you’re working out. So, if you want to see real gains, you need to make sure you’re getting enough rest. This means taking at least one day off from lifting per week and getting 8 hours of sleep per night

Right foods for bigger arms

What are the best foods to eat for bigger arms? This is a question that many people ask, but there is no definitive answer. However, certain foods can help you to increase muscle mass and strength, which will in turn help you to achieve bigger arms.

Some of the best foods to eat for bigger arms include:


-Protein: Protein is essential for muscle growth and repair. Chicken, turkey, fish, and beef are all great sources of protein.

-Complex carbohydrates: Complex carbs help to fuel your muscles and provide them with the energy they need to

grow. Good sources of complex carbs include oatmeal, quinoa, sweet potatoes, and brown rice.

-Healthy fats: Healthy fats are necessary for hormone production and help to keep your joints healthy. Good sources of healthy fats include avocados, nuts, and olive oil.

-Water: Water is essential for all bodily functions, including muscle growth. Make sure to drink plenty of water throughout the day to stay hydrated.


Supplements for bigger arms

Many supplements can help you build bigger arms, but not all of them are created equal. The best supplements for bigger arms are those that contain creatine, protein, and amino acids.

Creatine is a compound that helps your muscles produce energy, and it has been shown to increase muscle mass and strength. Protein is essential for muscle growth, and amino acids are the building blocks of protein.

When you’re looking for supplements to help you build bigger arms, make sure to choose those that contain these three key ingredients.

How to stay motivated when training your arms

It can be tough to stay motivated when you’re training your arms. After all, you’re not going to see results overnight. It takes time and patience to build bigger, stronger arms.

Here are a few tips to help you stay motivated:


1. Set realistic goals. Don’t expect to add 20 pounds of muscle in a month. Set small, achievable goals that you can reach in a reasonable amount of time.

2. Keep a training journal. This will help you track your progress and see how far you’ve come.

3. Find a workout buddy. A workout partner can help you stay motivated and accountable.

4. reward yourself. Give yourself a small reward after reaching each milestone. This will help keep you motivated to keep going.

5. Join a gym or fitness class. This will give you access to more workout options and help you meet new people who share your goals.


Tips for avoiding arm injuries when training

1. Use proper form when lifting weights.

2. Avoid overtraining by giving your muscles time to rest and recover.

3. Use a spotter when lifting heavy weights.

4. Warm up before working out.

5. Stretch after working out.


6. Use weightlifting gloves to help avoid blisters and calluses.

7. Invest in a quality weightlifting belt to help support your back and avoid injuries.

8. Drink plenty of water to stay hydrated.

9. Listen to your body and stop if you feel pain.

Bottom line

If you’re looking to build bigger arms, you’re in luck. This article provides a simple guide that will help you get results. By following the tips in this article, you’ll be on your way to bigger and stronger arms in no time. Like and share this article to help others learn how to build bigger arms.



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How To Bench Press: The Ultimate Guide To Proper Form.

The bench press is one of the most powerful compound exercises but is dangerous when done incorrectly.



Few exercises are more popular within the gym than the bench press. This movement is often seen as a benchmark for overall strength and, when performed correctly, can be an excellent way to target the chest, shoulders, and triceps.

However, as with any other exercise, there are proper techniques that should be followed to reduce the risk of injury and maximize results. The bench press has many variants, most of which are similar in structure and execution.

The two most common are the decline bench press and the incline bench press. In this article, we will explore how to bench press in the correct form. Sounds exciting huh!

What is the bench press?

The bench press is a weightlifting exercise that primarily targets the pectorals, or chest muscles. It is one of the three powerlifting exercises, along with the squat and deadlift. To perform the bench press, you must first lie down on your back on a weight bench, then press a weight upwards with your arms until your elbows are fully extended.

How to set up and do the bench press

It can be tricky to set up correctly to ensure you are getting the most out of the exercise. Here is a step-by-step guide on how to set up the bench press and its correct execution.


1. Lie down on the bench and place your feet flat on the ground.

2. Position your hands slightly wider than shoulder-width apart on the barbell.

3. Lift the barbell off the rack and hold it above your chest with your arms straight.

4. Lower the barbell to your chest by bending your elbows.

5. Push the barbell back to the starting position by extending your elbows.


The upward motion of the bench press

The upward motion of the bench press is the most important part of the lift, as this is when the weight is moved from the chest to the shoulders. It forcefully push the weight from your chest till your arms are straight while squeezing every muscle involve . Focusing on this motion will help you to lift more weight and improve your strength.

The upward motion of the bench press

The downward motion of the bench press should be slow and controlled. You should use your chest muscles to push the weight down, and stop when your elbows reach 90 degrees. Do not let the weight fall on your chest, as this can lead to injuries.

Common mistakes and how to fix them

like any other exercise, there are a few things you can do to make sure you’re getting the most out of your bench press and avoiding common mistakes.

Here are four of the most common mistakes people make when doing the bench press:

1. Using too much weight.

This can lead to bad form and put unnecessary stress on your joints. Start with a weight that you can


2. Not using a spotter.

Not using a spotter when doing bench press can lead to serious injury. This is because when you are lifting a weight that is too heavy for you and you cannot complete the lift, the weight will likely fall on your chest, which can cause rib and sternum fractures, or even a heart attack.

A spotter will help to keep the weight under control if you are unable to complete the lift, and will also help to ensure that you are using the correct form when lifting. If you do not have a spotter, it is best to use a weight that is lighter than what you are capable

3. Arching your back.

Many people think that arching their back when doing bench press will make them lift more weight. However, this is not the case. Arching your back can lead to injuries. When you arch your back, you are putting unnecessary stress on your spine. This can cause back pain and even lead to serious injuries.

Instead of arching your back, try to keep your spine in a neutral position. This will help you lift more weight and also prevent injuries.

4. Not keeping your elbows in.

Many people make the mistake of not keeping their elbows in when doing bench presses, which can lead to several problems. First, it can cause the weights to move inward and crush your chest. Second, it can cause the bar to travel in an arc rather than straight up, which puts more stress on your shoulder joints.


To keep your elbows in, think about pushing them toward your navel as you lower the weight. This will help keep the weight moving in a straight line and minimize the strain on your joints.

Bench press variations

There are many bench press variations that can be used to target different areas of the chest and to provide a new challenge.

Decline Bench Press

One variation is the decline bench press, which targets the lower part of the chest. This can be done by lying on the bench with your feet on the floor, and then lowering the weight until your elbows touch your sides.

Incline Bench press

Another variation is the incline bench press, which targets the upper part of the chest. This can be done

Benefits of bench pressing

Bench pressing is one of the best exercises you can do to improve your overall strength and fitness. It works a large number of muscles in your body, including your chest, shoulders, and triceps.


Bench pressing can also help you lose weight. When you bench press, you are working your entire body, so you burn more calories than you would if you were only doing cardio. And because bench pressing increases your strength, you’ll be able to lift heavier weights and burn even more calories.


Now you can feel confident when performing bench press because you know how to execute the movement correctly. Explore the blog for more exercise and workout guides.

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What a beginner should do in the gym.




Technique is key to lifting weights effectively. To get the most out of your weight training regimen, abide by these dos and don’ts.

What do I put on and take with me.

You don’t have to dress in the most up-to-date fitness attire or sneakers to the gym; just make sure your clothes are functional for working out, and unless you’re returning home right after, don’t forget a change of clothes.

The following is a list of necessary gym backpack items:

  • Gym-appropriate training gear .
  • Sweat towel .
  • Gym shoes (sturdy trainers work best; avoid weak canvas shoes)
  • Water bottle .
  • Post-workout snack.

Guidelines for weightlifting

Do the following when lifting weights:

1.Maintain proper hygiene.

2.Observe others’ privacy



4.Set a sensible weight limit when lifting.


6.Lift the recommended amount of weight.

7.Make sure to vary your workouts.

8.Plan your week’s workouts and when you can get to the gym.


9.Bring a friend or meet new ones, and pledge to attend as a group.

10.Familiarize yourself with good gym etiquette.

11.Don’t drop weights.

By acknowledging that you can learn anything and benefit from it, you are already one step ahead if you are reading this.

Here’s an added piece of advice. A solid understanding of nutrition is important if you want to reduce weight.

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How to do inclined bench press for a proper form

How to get the most out of an inclined bench press




If you have made it this far then you deserve to know how to do inclined bench press movements. This will help you clear any doubt as to whether you are doing it correctly or not.

Besides, it is golden to know the exercise you are doing and do it correctly. If you missed the ‘How To Do Flat Bench press’, you can check it out to get the insight.

What is the incline bench press?

This is a variation of regular bench presses. Very effective exercise for the chest muscle group, and it is recommended for individuals who want to target the upper portion (the clavicular head) of the chest muscle group.

The clavicular part is the smaller, upper portion, which originates from the first half of your clavicle. This is what we usually mean by upper chest”. StrengthLog

Your triceps and shoulders are indirectly worked on to give you that amazing physique.

3. Why is the incline bench press important?

The inclined bench press not only adds mass muscle to your upper chest but also helps you build upper body strength. Because it is a compound strength training exercise, it is effective when you want to lose weight and build muscle.

Different muscles are targeted when executing the movements of the inclined bench press. This helps to increase hypertrophy to accelerate muscle gain.


How to do the incline bench press effectively

Using an incline bench, lie back and place your hands just wider than shoulder-width apart. Feet flat on the floor. The bench should be at a 45-degree angle.

Completing the movement: Slowly lower the weight and touch slightly below your collarbone. Inhale on the way down. Without a pause at the bottom
exhale and force the weight to the starting position. You should feel your chest muscles flexing.

The incline bench press: Tips and tricks

Add to your chest workout routine. If you have excluded this exercise from your chest workout, you now know the reason why you should be doing it regularly.

Avoid injury by learning the proper technique. Your goals may be curtailed if you hurt yourself. Therefore go by the information given and make sure to do it the right way.

Don’t lift more than you can. The quickest and smartest thing to do as a newbie to a gym is to know how many weights you can lift in each exercise. Mostly, you will see the weight on the plates. Take note of how much you can lift.


To wrap things up

If you have followed the instructions given, I am sure you have had a successful execution of the inclined bench press. We have more on all of the exercises you have in your workout plan. Come back for more and leave your comment after the experience.

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