If you would like to gain volume in the biceps and triceps, then you have to follow a series of exercises intended for them. It is true that they can be many and varied, but we must always establish a routine and change it from time to time. So that we do not stagnate but quite the opposite.
So you don't get bored, and neither do your arms, they exist very varied ideas because in addition to exercising with weight you can also opt for others that do not need it. A more than perfect combination so you can add and alternate some of them. With each and every one, you will gain volume in the biceps and triceps.
Barbell Bicep Curl
The exercises called 'Curl' are one of the most conducive to gaining volume in the biceps and triceps. To start with one of the great classics, we hold the bar by opening our arms wider than our shoulders. Now it's just a matter of raising said bar towards the chest, exerting a little force in the biceps area, because thanks to this we will also work the entire arm, including the forearm. If you want to work a longer area, then you can hold the bar by shortening the distance mentioned above. Try not to swing your body when you perform the exercise, just your arms. In addition, you can contract the abdomen to gain balance.
Exercises without weights: push-ups and planks
To continue working on today's leading area, we now have another new idea. As we had advanced, the best thing is to be able to combine several options and for this reason, we leave the weight aside and opt for our own body. On one hand you can do push-ups. You already know that it consists of lying on your stomach, supporting yourself with the palms of your hands while your body remains straight back and resting on your toes. Now you flex and stretch your arms but always carefully. In addition to the biceps and triceps, you will also work the pectoral area and a large part of the body.
Another option is plates. You already know them and they have variations, but you can start with the most basic. Body straight back and leaning on the toes. For the upper body, you can do the same with the forearms. But also you can support yourself on the palm of your hands, depending on your choice. Start with very few seconds and increase the time in which you are doing this exercise.
Triceps backgrounds
In this case we are going to work the triceps, but without weight. For this, funds are a great alternative. How will we do them? You can place a bench or a chair that does not move and leans against the wall. You will turn your back on it and rest your hands on the edge. Now you just have to bend your elbows while resting on your heels. You can stretch your legs or have them bent, depending on whether you want to add more or less intensity to each repetition.
barbell french press
You will also meet him and it is not for less. But yes, it is another of the perfect exercises to gain volume in the biceps and triceps. You must be placed on your back, lying down. You will hold the bar with both hands, align the elbows vertically with the shoulders and then we lower the forearm little by little until we see how the bar is getting closer to our face. It will be there when we do move our shoulders slightly backwards. Because in this way we will ensure that the bar reaches almost to the area of the floor or the bench where we have laid them down. It is an exercise in which we should not put too much weight so as not to injure ourselves and thus, do more repetitions working the whole arm well.