When You Want A Bigger Upper Body


When you want a bigger upper body, it can be tempting to just concrete on your biceps – however actually what you should do is balance out your exercise throughout the whole of your upper body. Thankfully this is easy than you think – and these 4 training methods will really help!

What You’ll Get in This Guide

  1. How to make your arms bigger
  2. Help with building up triceps
  3. Help with exercising your triceps with a bench press
  4. A pyramid scheme for your workouts

The biggest mistake people make when working on their upper body is not working out their triceps enough. If you want to have upper arms that look noticeably big and an upper body that gets attention for all the right reasons – you have to work out your triceps as well as your biceps!

Close-Grip Bench Press After Regular Bench Press


The best way to work out your triceps is to use a bench press teamed up with as much weight on it that you are able to handle.

So your triceps will be worked out with the bench press, but that still isn’t enough – you need to do more if you want massive arms! By adding extra weight you’ll be making your chest do some of the work out too – good for building up your whole upper body! So, where you can add in at least three sets of close-grip bench press. You’ll feel tired and you will definitely feel the pull in your chest – but no pain, no gain! Make sure you work out with your hands in different positions – and both with and without weights, that way you get the full work out the your upper body needs to drastically increase its size!

So you combine the fatigue with the change in hand position and you get a much more predominant triceps workout. Note that the weight you’re lifting will almost always come down when doing this, so be sure you keep that in mind.

Push-Ups on an Exercise Ball


Whatever type of exercise you are looking to do – an exercise ball is essential! Even just for general fitness work outs you’ll get a much better experience if you use an exercise ball. Push-ups are a great way to work out your upper body and by combining this will with an exercise ball you’ll get the maximum effect.

Push-ups with your feet on an exercise ball are a great way to start. This type of exercise is unstable which means that you’ll be working out your body as well as you ability to maintain control over the ball – a full body work out!

Tri-Set Triceps Extensions


Now you need to think about working out with weights once again. Working out with a bent over triceps extension is probably nothing new to you if you have worked out before – which you should have done before even attempting to work out your body in this way. What you need to do so is perform the standard set of these exercises is change the position of your hand and go again. It will be tough, but the results will be worth it!

What you need to do is switch between your palm facing downwards and then upwards. You should look to do between 10 and 12 reps of each way, one after the other so that your muscles get the best work out possible.

If possible you should look to switch over at least twice – so you do two lots with your palms facing downwards and two lots with your palms facing upwards. This will be hard work and your muscles will ache – this might be something that you look at working up to, rather than starting out with.

Pyramid Your Workouts


By pyramiding your workouts, you mix things up so that your body does not get used to what you are doing – this will help to ensure that your body workout has maximum effect. If you are putting this much hard work into perfecting your body then it stands to reason you are going to want to do it correctly.

So – when you exercise use a higher weight for your first set. You should do this for five or sex reps – this will help build muscle strength. For reps six to eight you should decrease the weight than you have and then do a higher weight again for the rest of your reps.

After time you’ll start to learn what does and doesn’t work for your body. Just keep these training tips in mind as you start to develop your own training plan. As long as you are willing to put in the hard work, effort and dedication needed then you should have the body you want in no time!

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Rudy Mawer is a certified sports nutritionist from the International Society of Sports Nutrition (ISSN). He has a first class bachelor's degree in Exercise, Nutrition and Health and a Master's degree in Exercise and Nutrition Science. Rudy has worked as a sports nutritionist and trainer for 7 years and has helped hundreds of people transform their physiques. He has worked with many professional athletes and teams, including the NBA, professional bodybuilders, world triathlon gold medalists, and Hollywood celebrities. Rudy bridges the gap between science and real-world application. He applies the latest research into his writing and consulting practices.


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