Big triceps make your arms look better, even with adequate biceps muscle. Don't neglect them. Build up your triceps with exercises like pushdowns, overhead extensions, and dips.
What muscles make you look bigger? The "delts" are the big, compound shoulder muscles that include the front, middle and rear deltoids. They go nicely with the chest, arm and back muscles to give that powerful upper-body look. Bulk them out with rows and raises of just about any type.
The brachialis is the only muscle that gives the upper arm width and circumferential girth. No matter how high the biceps peak and how majestic its sweep when viewed from the side, if the brachialis is underdeveloped, the arm will look like the edge of a penny when viewed from the front.
The Brachialis!
This muscle is not only responsible for some of the mass of the outer arm but it ALSO anatomically pushes up the biceps. This basically creates the illusion of a wider-appearing arm - which is exactly what we're aiming to accomplish.
Why Are My Biceps Bigger Than My Triceps? Generally, the biceps will end up larger in size than the triceps due to improper training methods.
Do Forearms Make Your Arms Look Bigger? Yes – up to a point. Many bodybuilders and fitness models prefer having forearms that are proportionally smaller than their upper arms, as doing so will make the entire upper body seem larger in comparison.
Well-developed triceps will make your arms look bigger because they will be bigger. The triceps are the largest muscle on the back of your upper arm. You see people working their biceps all the time but it is the triceps that must be developed if you are working to get a big set of “guns”, not just your biceps.
Triceps Training
If you want your arms to become wider, the first step is to increase the size of your triceps. The upper arm itself is made up of 3 major muscles: 50% Triceps, 30% Bicep and 20% Brachialis. Since the triceps make up 2/3 of the upper arm, this will be your main focus for getting wider arms.
Of the 7 aesthetic muscles, most train only 3 — upper pecs, lats, and abs. And sparingly, the side delts. By ignoring the rest, you're drastically cutting yourself short. Your glutes, forearms, and neck literally contribute the most to your physique — they're the difference between a normal and a powerful physique.
The Bottom Line on What Women Find Attractive
Specifically, the physique women find most attractive seems to be a guy with 20 to 30 pounds more muscle than average and a low body fat percentage (8 to 12%).
Trick 1: Boost Your Shoulders
Training your delts and traps will add much needed width across the top. Especially if you're a taller guy, width is going to be a major standout feature to dictate whether you're deemed “skinny” or “big”. Putting beef on your shoulders and neck are a good place to start.
The “V” body shape means having broader shoulders that taper down to a slimmer waist. This is also referred to occasionally as a “Swimmer's body”. An Archives of Sexual Behavior study reveals that women are most attracted to muscular men whose shoulders measure 1.6 times the size of their waists.
Well-defined arms come from a combination of lean muscle and low body fat, a personal trainer said. To achieve this look, focus on the major muscle groups like the biceps, triceps, and deltoids. Prioritize good form, consistency, and nutrition for best results.
Extra skin and fat in the arms can be caused by obesity, significant weight loss, or genetics. Individuals born female are at a greater risk of carrying excess weight in their arms. Hormonal imbalances and a stagnant lifestyle can also cause arm fat.
Bicep curls can help maximize bicep size. But for bigger arms overall, we recommend using primarily bicep curl variations such as hammer curls and EZ bar curls. Remember: It can take a month or two to start seeing results in your arms.
People often associate biceps with “big gun” arms, but in reality the triceps are far more important for sports performance—and arm size overall. “Every time we push, we use the triceps,” says Ben Boudro, owner of Xceleration Sports. The same holds true for throwing a block, swinging a bat and passing a ball.
However, the long head of the tricep muscle is largest of the three. Understanding the long head tricep muscle and its functions is key to adding muscle mass and increasing strength.
Most beginners will see noticeable muscle growth within eight weeks, while more experienced lifters will see changes in three to four weeks. Most individuals gain one to two pounds of lean muscle per month with the right strength training and nutrition plan.
Popeye the Sailor Man, alongside his true love Olive Oyl and archnemesis Bluto, has been amazing audiences for generations. For nearly 90 years, Popeye's most recognizable physical characteristic has been his impressive forearms, which he credits to the consumption of canned spinach.