Before we get to the actionable part where we tell you exactly what to do to grow your arms, let’s briefly explain the anatomy of your arms, to better understand how to actually stimulate them.
Here’s a simple breakdown – The upper arm is made of two primary muscle groups:
- The biceps
- The triceps
These are opposite in placement and function, meaning that when one of them contracts, the other relaxes.
The Biceps
This first muscle group is responsible for flexion of the arm at the elbow, as well as rotation of the wrist.
The biceps are engaged during pulling movements, such as pull-ups, rows and bicep curls.
Its name “biceps” is derived from “bi” meaning “two” and “ceps” meaning “head”, implying that the bicep is a two-headed muscle.
The long head of the biceps is found on the outside of the arm and it forms the so-desired “bicep peak”.
Oppositely, the short head is on the inside of the arm and gives a bulkier, wider look to the arm.
The Triceps
Though the biceps is commonly targeted to grow bigger arms, the truth is that the triceps make up the bigger portion of your upper arm.
By the name, you can tell that the tricep is a 3-headed muscle, that has two heads on the inside of the arm, and one head on the side of the arm.
When properly developed, the triceps will give your arm a more swept, aesthetically pleasing look.
Oh, and it will support you in your other pushing movements!
Triceps are engaged during pushing movements, such as bench press, overhead press, triceps press, dips, push-ups, etc.
