Do you want a bicep volume of 45 cm and do not know how to get off the ground? Then take a close look at the secret ways to pump hands from professional bodybuilders. To build powerful arms, you need to develop your triceps and biceps. Today we are going to talk about 5 ways to build massive arms. But first, let's take a quick look at the anatomy of these muscles.
Triceps Anatomy
Already from the name of the muscle, it can be understood that the triceps consists of three sections: external (lateral), internal (long) and middle (medial). The inner section is attached to the back of the scapula and must 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 light extensions.
All of these divisions 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 up the bulk of the load when performing light movements. When the load increases significantly, the lateral head comes to the rescue. The last step is the internal department and it is very important to remember that this requires the correct withdrawal of the hand.
This point should be dwelled upon 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, then the long head will lag behind in its development. To fully engage in the work of the internal department, you must do the following:
- Take your hand back or up - French press from behind the head.
- When performing the exercise, use the elbow joint - French bench press in a prone position from behind the head.
- Press your elbow joints against your body. If you separate them, then the emphasis of the load will shift to the external department.
- Thanks to the supination of the hands, the load will also be accentuated on the long section, and during pronation - on the outer one.
Biceps anatomy
This muscle consists of two sections: external (long) and internal (short). They are tied together in a similar way to the triceps - with the help of the biceps ligament. However, this tendon to the skeleton is attached to the lateral part of the forearm, which allows the muscles not only to flex the arm, but also to unfold it in the direction of the thumb. This is called supination.
The inner part of the muscle responds well to any flexion of the arm and there are never any problems with its development. But there can be problems with the external head. Again, this is due to the attachment of the head to the bone. It is attached to the shoulder joint at the top of it and in order to fully use the outer head, you will need to move the elbow joint back. Here are some secrets to help you get the most out of your outer biceps:
- The more the elbow joints are pulled back, the greater the load will fall on the long head.
- If the elbow joints are pushed forward, then the internal section of the muscle is worked out more - flexion on the Scott bench.
- With a wide grip, the inner section is more involved and vice versa.
How to build powerful arms?
To begin with, there are some of the most effective movements for developing biceps and triceps. The following movements will help you make your triceps powerful:
- Extension of one arm in an incline;
- Extension of the arms from behind the head;
- Extension of the arms on the vertical block.
To work on the biceps, the following are very effective:
- Flexion of the arms on the upper block;
- Expanded hammer bend;
- Lifting the bar for biceps.
I would like to say a little more about the last movement. It can be called unique because there are several ways to accomplish it.
Wide grip
This is a classic movement. You need to push the elbow joints forward and do the exercise within the range. In this version, the inner part of the muscle is maximally loaded. The narrower the grip, the more the load will be focused on the inner section.
Narrow grip
The outer section of the biceps is more involved, but when the elbow joint is brought forward, the load is transferred 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 of the sports equipment due to the joint work of the two departments.
Elbow joints laid back
In this case, the amplitude decreases, and the load is accentuated on the outer head, which is rather difficult to work through. If you also use a narrow grip, then the entire load will go to the outer part of the muscle.
Concentrated lift
This exercise is best for using dumbbells. But if you wish, you can also use a barbell. If you are genetically predisposed to pumping your peak biceps, then this is the best exercise option for this.
Reverse grip
A great way to work well on your shoulder muscles. At the same time, try not to use cheating elements. This is due to the fact that in this version of the movement there is no clearance for cushioning, and you can damage muscles or ligaments. It is important to remember that the shoulder muscle, when performing any biceps curls, takes up 70 percent of the entire load. The best option here is to do hammer curls with dumbbells. You can also use a barbell, but it is not so convenient. This variation of the biceps curl also helps to strengthen the forearm.
Seated flexion with partial amplitude
This type of movement makes it possible to maintain tension in the muscle throughout the entire exercise. If you are also working to failure, then you can simply "kill" your biceps, which will have a positive effect on their growth. An excellent exercise option for powerful muscle development.
Learn more about ways to pump up massive arms in this video:
