Chest And Triceps - Muscles to Grow Bigger

For the majority of men, the best part of arm day is when you get to grab a pair of dumbbells and curl them until you can't curl no more. Then, stand in a mirror and admire your work. 

Don't lie, everyone loves working through reps and watching the pump grow, grow and grow – but you can do so much more to build up your biceps than just the basic standing curl. Yes, we were shocked, too!

On your next arm day – which is probably today – try this circuit for a new way to hit those curls. The workout has been designed to help you build up cannonball-sized biceps, so you'll be glad you switched up your routine. 


The Warm-up
Prone cobra

How To:

• Lie face down on the floor with your legs straight, arms at your sides, and palms down.
•  Drive your hips into the floor.
• Contract your glutes, raising your legs off the floor.
• Simultaneously inhale and tighten the muscles in your upper back, raising your chest, head, and arms off the floor; rotate your thumbs toward the ceiling as you do this.
• Hold for 4 seconds, and then return to the start.
• That’s 1 rep.
• Do 2 sets of 10.

Seated bicep curl 

Sit on a bench, hold two dumbbells at arm's length and let them rest by your side. Use your bicep to curl the dumbbells up to your shoulders, then slowly lower them back down to your side and repeat. 

Dumbbell floor press

 

Lie face up on the floor holding two dumbbells at chest height. Press up as if you were on a normal bench until your arms are fully extended. Then slowly lower back to the starting position.

Wall curl

How To:

• Stand with your back pressed against a wall, holding two 20-pound dumbbells with an underhand grip.
• Curl them upward toward your chest as you keep pressing your back and upper arms into the wall.
• Squeeze your biceps at the top of the curl; then lower the dumbbells. 
• That’s 1 rep; do 10.

Close-grip push-up hold

How To:

• Assume a push-up position, your hands directly under your shoulders.
•  Keeping your elbows close to your body, lower your torso until your chest is 2 inches from the floor.
• Hold 4 seconds; return to the start.
• That’s 1 rep; do as many as you can before the time’s up or your form fails.

Test your cannonball strength

You can turn the workout into a fun challenge to gauge your arms' strength. Set a timer for 2 minutes per round. Do 3 rounds of the circuit total, resting 1 minute between each. Track the number of diamond press-up holds you complete in total; that's your score.

<6 Off to a good start

7-12 That's serious strength

>13 Now you've got sleeve-busting biceps!