In almost every public gym and probably without exception, you will see people working out with bicep curls after bicep curls. If someone were to ask them to show their muscles, they will almost invariably flex their biceps. What about you? Well, since you are reading this article, then you probably do know that in order to own big muscular arms, you must build big triceps muscles.

Why is this so, you may ask. The reason is simply that your triceps is 2/3 the size of your arms. Just imagine, your biceps is only 30% while your triceps make up 60% of your arm size. So if you are neglecting your triceps exercises, you are neglecting 60% of your arms while working on the miniscule 30% called the biceps. Of course you still need to do your biceps exercises for that well rounded balanced muscular arms look.

On top of that, as your triceps are also involved in many other muscle building exercises such as military presses, bench presses, chin ups and many other exercises, having stronger triceps will help you to lift heavier weights in those other exercises and thus will be encouraging more muscular growth in other body parts.

Your triceps consist of three main muscles whereas your biceps has only 2 muscle heads, thus their respective names begin with “tri” and “bi”. That is another reason why your triceps should be built bigger.

Triceps Excercises Correct Form

So you have been training your triceps but do not see good triceps muscles development or you may even hit the plateau? It could possibly be that your movements during your reps are not performed to its full range of motion. As the mass concentration of triceps muscles are at the top of the arm, it is therefore necessary for you have to stretch your arms beyond what you feel that is natural in order to reach into the deep fibers of your triceps muscles.

Further more, your form must be strict with minimal elbow movement when performing triceps exercises like skull crushes and triceps extensions. These exercises reach deep into your triceps muscles when you do it with full range of movement.

Triceps exercises like close grip bench press, diamond pushups and cable pushdowns do not give you that full range of movement as the range of these exercises are limited. This is not to say that you do not perform these exercises, just that do not get too heated under your collar if you are not doing them.

So to build big triceps, you must feel the pull of your triceps muscles when the weight is at its lowest position before pulling them back to the starting position.

Want to have big muscular arms ripping out of your sleeves? Then do not forget to work hard on your triceps exercises and do them in good form.

Yes it is true bodybuilding will make your body bulky and more muscular, if you are a professional bodybuilder. You don’t need to have those bulky muscles that they have. What you need is a weight reduction program that is fun and effective, bodybuilding is one very effective way of toning that body of yours.

Bodybuilding as a weight reduction program is effective because it makes your muscles burn more calories by utilizing it as energies thus burning unwanted fats. It is a fact that you cannot turn fat into muscles but you can burn them by building more muscles. In this way, you can definitely eat more without worrying about adding another pound.

Women can also benefit on bodybuilding since it is also a good exercise for the heart. When done moderately, it can make your blood circulate effectively. Having a good blood circulation is key in preventing the formation of blood clots in the arteries that may cause a stroke or heart attack. In addition to this, a good circulation makes you feel revitalized since the cells get enough oxygen form the blood. Although it is good for the heart, excessive exercise can also lead to exhaustion because your heart cannot keep up with the body’s great demand of oxygen. They should always remember that any excess stress is not beneficial to the body.

A woman can do at least three sessions per week. A session may last from 20 to 30 minutes.

In this way, she can start burning up those unwanted fats in no time. A good exercise combined with a good diet regimen would help her achieve the desired body that she had always wanted in a couple of months or so. In addition to this, she will start to feel younger and feel better.

Menopausal women can also benefit on bodybuilding. One problem that they encounter when menopause sets in is osteoporosis. Women can prevent osteoporosis by engaging in a light weightlifting exercise program before the menopausal years. With proper exercise and a good calcium intake, women have a great chance of not having osteoporosis.

Women should not be afraid of engaging themselves into bodybuilding. For one it is a good form of exercise. Second, it is good for their health, especially for their heart. It’s also a good way of burning those unwanted fats. It’s also a great way of preventing osteoporosis in women. Lastly, with a good diet, it can get them the body that they’ve always wanted.

There are many other advantages to womens body building. To find out more, and I mean a lot more, then continue to my website.

Before we discuss biceps development, I want to point out that the biceps make up only one third of your upper arm with triceps the other two-thirds. So to have an impressive arm, you must build your triceps too or the effort on your biceps will not show good results. Many people fail to realize this and that is why you see them doing curls after curls without much improvement. We will touch on triceps exercises in another article. For now, let’s talk about biceps.

Here are some exercises that will blast your biceps. Most of you would have done some or all of these exercises. The question I am asking is, are the exercises done in the correct form and techniques because if they are not, you will most likely be wasting your time as your biceps will not grow to its full potential. Perform each exercise for 3-5 sets once or twice a week and at reps between 6-10, but make sure that at the high end of the reps, you will not be so fatigued that you can’t perform another rep in good form.

Standing Barbell Curl/ EZY Bar

You can perform this exercise with either a straight bar or an ezy bar. This is a great mass building exercises for your biceps.

Stand with feet shoulder width apart and grasp the bar with an underhand grip, hands should also be about shoulder width apart. Curl the bar up slowly focusing intensely on the biceps contraction. Do not swing or use momentum to curl especially at the later stages when your biceps get weaker. Never swing or move your body, only your arms are moving. Keep your elbows locked to the side of your body and do not pivot them.

Then lower the weight, taking 3-4 seconds resisting the weight on the way down to emphasize the negative part of the exercise. Never let gravity pull the weights down.

At all times, do not curl or bend your wrist which must always be in a straight neutral position.

Incline Dumbbell Curls

This exercise will hit different fibre in your biceps and gives you the peak bicep look.

Sit back on an incline bench holding a dumbbell in each hand, keep your elbows well forward throughout the movement, curl the weight upward and toward the shoulder level. Then squeeze your biceps hard at the top position. Lower the weights again, slowly under full control. The speed and techniques are similar to what was described earlier.

Preacher Curl

Similar to barbell curl but using the preacher curl station. This is an excellent bicep peaking isolation exercise.

Hammer Curl

Hammer curl gives your biceps the full look and your forearms are also working hard.

Similar to incline dumbbell curl except you will be using the hammer grip on the dumbbell like holding a hammer knocking nails in and standing up instead of sitting down.

Build Biceps Tips

Focus on the movement of your biceps all throughout the motion. Don’t lift weights that are too heavy that will compromise your form and techniques to show off.

By slightly turning and squeezing, you’ll build more peak on your biceps. Like all exercises, pose and stretch the biceps between sets. This is to flush out lactic acid and help your biceps recover better for the next set.

Remember to change the order of the exercises you perform after every few weeks to shock your biceps into new growth.