The Best Body Weight Exercises for Building Biceps and Triceps

When it comes to building strong, toned, and defined arms, the focus often falls on the bicep muscles. However, the success of any arm workout cannot be solely attributed to the biceps. The larger triceps muscles, which are responsible for giving the arm that full and muscular look, play a significant role as well. In this article, we explore the top body weight exercises that target both your biceps and triceps for a well-rounded arm workout.

The Importance of Triceps

It's important to understand that when it comes to arm size, the triceps muscles are often the determining factor. This is because they make up 2/3 of the upper arm's muscle mass, and when they are well-developed, they greatly contribute to the overall arm size and shape. By focusing on triceps exercises, you can significantly enhance the size of your arms. Once the triceps are well-defined, attention can then shift to the biceps.

Effective Body Weight Exercises

Pushup Variations

Pushups are a versatile and effective exercise that work both the biceps and triceps, as well as other muscle groups in the upper body. Here are a few variations that target different aspects of your arms:

Diamond Pushups: Lower yourself into a traditional pushup position but place your index fingers and thumbs together to form a diamond shape under your chest. This variation targets the triceps more effectively. Incline Close Grip Pushups: Position your hands closer together on an elevated surface, such as a bench or steps. This adds emphasis to the biceps and can also help engage the triceps, enhancing the overall range of motion and muscle involvement. Close Stance Pushups: Keep your hands just wider than shoulder-width apart. This variation provides balance between the biceps and triceps, making it a great all-around pushup for the arms.

By incorporating these pushup variations into your arm workout routine, you can see significant improvements in the size and definition of both your biceps and triceps.

Triceps Bar Dips

Another effective body weight exercise is triceps bar dips. This exercise is highly effective for the triceps because it involves pressing the body weight against a bar, which requires the triceps to fully contract. To perform this exercise, you will need parallel bars or a dip station:

Grasp the bars with an underhand grip, hands shoulder-width apart. Lower your body until your chest nearly touches the bar. Press back to the starting position, fully extending your arms. Repeat for the desired number of repetitions.

These dips not only target the triceps but also engage the chest and shoulders, making it a well-rounded arm exercise.

Chinups and Underhand Grip Pull-Ups

Both chinups and underhand grip pull-ups (also known as reverse grip pull-ups) are excellent exercises for the biceps, as they target the upper back and strengthen the grip. Here's how to perform each:

Chinups

Grasp the bar with an overhand grip, hands shoulder-width apart. Hang from the bar with your arms fully extended. Pull yourself up until your chin is above the bar. Slowly lower yourself back to the starting position.

Underhand Grip Pull-Ups

Grasp the bar with an underhand grip, hands shoulder-width apart. Hang from the bar with your arms fully extended. Pull yourself up until your chest nearly touches the bar. Slowly lower yourself back to the starting position.

These exercises are particularly effective because they isolate and challenge the biceps, developing not only strength but also muscular endurance and definition.

Combining Exercises for Optimal Results

To ensure you are building well-rounded and balanced arms, it's essential to combine these exercises in your routine. Here's a sample workout plan that you can follow:

Start with 3 sets of 8 to 12 pushups, focusing on the different variations for a balanced workout. Next, do 3 sets of 10 to 12 triceps bar dips, ensuring proper form and a slow, controlled movement. Finish with 3 sets of 10 to 12 chinups or underhand grip pull-ups, with a focus on squeezing your biceps during the pull.

It's important to listen to your body and gradually increase the intensity and volume of your workouts over time. Remember to incorporate rest days into your regimen to allow your muscles to recover and grow.

Conclusion

The combination of pushups, triceps bar dips, and chinups can be your key to building strong, defined biceps and triceps. By prioritizing the triceps first, you can lay the foundation for well-proportioned arms. Incorporate these exercises consistently into your routine, and with time, you'll notice significant improvements in the size and shape of your arms.

So, keep pushing, dip, and pull! Your arms will thank you for it!