How do I add mass to my biceps?

How can I bulk up my biceps at home?

Perform push-ups.

Push-ups help build strength in the shoulders, chest and triceps, all of which work in conjunction with the biceps. Incorporate push-ups in your regular workout routine as a body-weight exercise to help build up your supporting muscle groups.

How do I add mass to my arms?

8 Arm Exercises to Build Muscle

  1. Chin-Ups. Chin-ups use your bodyweight to create one of the most challenging upper body exercises. …
  2. Diamond Push-Ups. Many of us are already practicing push-ups. …
  3. Lying Tricep Extensions. …
  4. Curls with Bar. …
  5. Reverse Curls with Bar. …
  6. Bench Press. …
  7. Underhand Kickbacks. …
  8. Standing Dumbbell Fly.


Do push ups work biceps?

Push ups can actually work your biceps as well as your shoulders and triceps. … Regular push ups mainly work your pecs (chest muscles), delts (shoulders) and triceps (back of the upper arm).

What is a good weight to curl for biceps?

Select dumbbells of a weight you can lift 10 times with good form. Suggested starting weights are 5 pounds or 10 pounds per dumbbell. If you are just beginning, rehabilitating from an injury, or returning to exercise after a sedentary period, you might start with 2 pounds.

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How can I add 2 inches to my biceps?


  1. As you curl, turn your wrists (supinate) inward. Look at your right hand. Make a fist. Now turn that fist clockwise. That’s supination. …
  2. Work through the full range of motion. Never sacrifice range of motion to use heavier weights.
  3. Lower the weight slowly (eccentric phase) to keep stress on the biceps.

How can I add 2 inches to my arms?

5 Ways to Add Inches to Your Arms

  1. Standing Barbell Curl. …
  2. Grab a barbell you can complete 20 repetitions of standing barbell curls and approximately 20 repetitions of lying barbell skullcrushers.
  3. Beware, this could take some serious time to complete.
  4. For triceps, perform the same structure using the barbell skullcrusher, dips, or cable pushdowns.

What exercises increase arm size?

8 Best Exercises for Bigger, Stronger Arms

  1. Bicep exercises.
  2. Concentration curl.
  3. Cable curl.
  4. Barbell curl.
  5. Chinup.
  6. Tricep exercises.
  7. Triangle pushup.
  8. Tricep kickback.


How long does it take to build muscle in arms?

Most beginners can expect to see noticeable muscle growth within eight weeks of starting a new strength training routine, and more experienced lifters within three to four weeks, Smith-Ryan says.

Are bicep push ups bad?

Push ups can actually work your biceps as well as your shoulders and triceps. … The reason why push ups are generally not recommended for training the biceps is because push ups are ‘push’ exercises while the biceps are ‘pull’ muscles.

Which pushups work biceps?

Diamond Push-Ups

Standard push-ups are a great way to get your arms blasting, but if you want to focus even more on adding some mass to your biceps and triceps, make them diamond.

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Do push ups increase arm size?

Push ups also work your arm muscles. The traditional push-up is generally considered a chest exercise, not one that you would focus on to increase your arm muscles. … When you combine push-ups and additional upper-body exercises, you can increase the size of your arms and increase your overall pressing strength.

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