How to pump up your arms? Arnold Classic champion training on biceps and triceps

Many people who want to pump up their arms are interested in the question: why don’t biceps and triceps grow? There is an explanation. For example, you overload the muscles with too intense training, torture yourself with monotonous exercises or violate the technique of execution. Therefore, the state of the body and the approach to training should be carefully monitored.

In the meantime, we suggest you try the technique of Andrei Schmidt. He knows exactly how to pump your arms to make them big and beautiful.

absolute champion of the Arnold Classic, master of sports in bodybuilding

You should always start training with a lagging muscle and then move on to a more developed one. After all, there is always more strength at the beginning of the session.

Superset: French press + narrow grip bench press

These exercises will pump up the triceps perfectly.

French press

Tehnika:

• Lie down on a bench and take a barbell with a curved barbell with a narrow grip.
• Hold the bar in straight arms and then start bending the elbows, lowering the bar to the top of the forehead.
• In the upper phase, the barbell should be slightly tilted backwards so as not to load the joints.

Lying narrow grip bench press

Tehnika:

• Lie on the bench, take a barbell with a curved barbell with a narrow grip.
• With a powerful movement push the bar upwards.
• Keep your elbows along the body, and lower the bar to the solar plexus, not the chest.

It is recommended to do four supersets and perform each exercise 8-15 times.

Superset: alternating dumbbell raises + barbell raises on the Scott bench

These exercises will help pump up your biceps.

Alternating dumbbell lifts

Tehnika:

• Take dumbbells in both hands, stand up straight, feet shoulder-width apart.
• Begin to bend the left and right arm at the elbow alternately, trusting the hands at the top point.
• Try to do the exercise without inertia, controlling each movement.

Barbell lifts on the Scott bench

Tehnika:

• Take a barbell with a small weight. Stand up to the bench, put your hands with palms up on a special surface.
• Keep your elbows about shoulder width apart.
• Bend your arms at the elbows. Then smoothly lower them onto the bench.
• Do the exercise without inertia, controlling each movement.

Do 3-5 approaches of 8-15 repetitions.

Concentrated arm bending with dumbbells

Tehnika:

• Take a dumbbell in one hand. Rest the other hand on any surface and slightly tilt the body forward.
• Bend the arm with a dumbbell in the elbow.
• Return to the starting position
• The movement is performed without inertia, fully controlling it.
• Change hands and repeat the exercise.

It is recommended to do all approaches without a break: 3-5 approaches for 8-15 times.

Superset: extension of arms on the block from behind the head + flexion of arms on the block to the chest

These exercises are aimed at pumping both biceps and triceps.

Arm curls on the block from behind the head

To perform this exercise, you will need a curved handle.

Tehnika:

• Stand with your back to the crossover block. The body is slightly tilted forward to make it easier to keep your balance.
• Grab the handle and straighten both arms up overhead.
• Bring them back to the starting position by bending at the elbows.
• The body is slightly tilted forward to make it easier to keep balance.
• Perform the exercise without inertia.