A very masculine workout. How to build strong and massive arms

Most men dream of having strong massive arms. In order to achieve this goal, a comprehensive approach and work on several muscle groups are essential. Together with fitness trainer and blogger Kirill Toros, we tell you how to pump the most important biceps and triceps – at home. By the way, these same muscles can also be worked by women to avoid flabbiness.

What will you need for a home workout?

Training is easy to perform at home using simple equipment. For biceps exercises, you will need a fitness resistance band and a barbell. Well, or a mop stick – it will also work. To pump triceps you need a wall and a stool (or chair).

The most important thing in this workout is constant concentration on the muscle you are working. Try to feel and tense it. Perform each exercise in 3-4 approaches of 12-14 repetitions and, of course, do not forget about warming up. Take a minute to rest between each approach.

Complexes for different muscles can be performed both together and separately. Well, let’s get started!

Triceps exercises

Extension of arms from the wall

Θέση εκκίνησης: standing, resting your palms and forearms on the wall, body slightly inclined.

Extend your arms and thus push off the wall, and then return to the starting position. The exercise looks like push-ups. Remember that the greater the angle of the elbow bend, the more difficult the technique.

Reverse triceps push-ups

Θέση εκκίνησης: sitting, resting your hands on a chair behind your back, legs extended.

Pull the pelvis off the floor and transfer the entire load to the arms. Then lift the body by fully extending the arms. Bend them again, but so that the pelvis does not touch the floor. Repeat the movement. Try to descend as deeply as possible – this allows you to stretch the muscle as much as possible.

Push-ups with a narrow arm position

Θέση εκκίνησης: leaning on your palms and toes, hands shoulder-width apart.

Bend your arms at the elbows and lower yourself to the floor, but not too deeply. At the bottom, the chest and front delts, not the triceps, will take the load. Return to the starting position and repeat the movement. Keep your body straight and your muscles tense throughout the exercise.