help! need width on arms

[Jeremy82587]

Hey guys. I am 17 and i have been lifting (seriuosly) for about 6 months. I have descent height on my arms, but there sorta thin. Can anyone give me a good exercise or two that will help increase my arm width. I guess its my triceps that need to fill out. Thanks

 

[eat big]

close grip bench, no more than 10 reps, for bi's if you want mass do heavy barbell curls and incline dumbell curls

 

[Jeremy82587]

close grip bench, no more than 10 reps, for bi's if you want mass do heavy barbell curls and incline dumbell curls

Thanks for the advice. I just started doing close grip bench presses about 2 weeks ago and i can really feel the pump in my tris. Only thing is i have been doing 12reps with 115, then 10 with 10lbs more, 8 with 10lbs more, then finally a set of 6 with 145. So your saying concentrate on high volume with srtict form rather then lighter weight with more reps? Also i have never done incline curls. Should i start of with weight that is lower than my standard dumbell curl? Thanks man!

 

[Rod555]

Thanks for the advice. I just started doing close grip bench presses about 2 weeks ago and i can really feel the pump in my tris. Only thing is i have been doing 12reps with 115, then 10 with 10lbs more, 8 with 10lbs more, then finally a set of 6 with 145. So your saying concentrate on high volume with srtict form rather then lighter weight with more reps? Also i have never done incline curls. Should i start of with weight that is lower than my standard dumbell curl? Thanks man!

Its slightly harder on an incline, so you may need to drop a weight or two.

 

[wnt2bBeast]

Hey guys. I am 17 and i have been lifting (seriuosly) for about 6 months. I have descent height on my arms, but there sorta thin. Can anyone give me a good exercise or two that will help increase my arm width. I guess its my triceps that need to fill out. Thanks

post up your routine..maybe we can tweak it..but the other suggestions made were good..cg bench is the ticket to bigger/stronger arms

 

[Rod555]

Personaly i like to do Close grip and skull crushers as i beleive these are the two best tricep workers. Then do pull downs alternating between single arm pull downs, reverse grip and normal grip. Weighted dips between two benches i like to do last and really cane them untill you collapse and fall off the bench, on to the floor with a pile of plates on your lap looking like a grade A Twat. Ive never done this you understand, but im sure it does happen

Biceps are one of my better physique points, i could go into that for you want as well. I think WNTBB is right, post up what youre doing already and we can go over it.

 

[ghettostudmuffin]

I'm surprsied none has mentioned heavy hammer curls for width too. Obviously the outer head of the tricep, but the brachialis muscle contributes to thicker biceps too.

 

[jwwpua]

For close-grip bench, is it better to keep your elbows in (almost touching your torso as you go down) or flaring them a little bit?

 

[Jeremy82587]

Heres my routine:

Monday:
Warm up
Bench Press~12-8-6-5*
Incline Bench Press~12-8-6-5*
Dumbell Flys~3 sets of 10
Weighted Crunches~2 sets of 30
Hanging leg raises~2 sets of 10

Tuesday:
Barbell Curl~15(warm up) 12-8-6-5*
Dumbell Hammer Curl~10-8-8
Reverse Curl~12-8-6-5*
Standing Wrist Curl behind back~2 sets 10
Wrist Curl~10-8-failure
Close Grip Bench Press~12-8-6-5*

Wednesday~OFF

Thursday:
Squats~12-8-6-5*
Stiff Leg Deadlifts~12-8-6-5*
Leg Extensions~12-8-6-5*
Heel Raises (alternating positions)~3 sets of 10
Weighted crunches~2 sets of 30
Sidebends with dumbells~4 sets 20 (2 sets with each arm)

Friday:
Warm up
Seated Military Press~12-8-6-5*
Scull Crushers~12-8-6-5*
Dumbell Rows~12-10-10
Close Grip Bench Press~12-8-6-5*
Shoulder Shrugs~12-8-6-5*


Warmup consists of 3x30 crunches and 3x30 pushups
*1 add 10 pounds each set and as you can see reduce reps.

 

[zxe003]

I'm surprsied none has mentioned heavy hammer curls for width too. Obviously the outer head of the tricep, but the brachialis muscle contributes to thicker biceps too.

Agreed! When I first started training in high school my peak (biceps) was great but I noticed when I flexed (w/out supination), the bicep appeared and felt very narrow. Hammers really helped with thickening the brachii.

 

[wnt2bBeast]

I'm surprsied none has mentioned heavy hammer curls for width too. Obviously the outer head of the tricep, but the brachialis muscle contributes to thicker biceps too.

true but tri's are 2/3 rds of the arm and the brachialis will only get so big..

 

[yomama]

For close-grip bench, is it better to keep your elbows in (almost touching your torso as you go down) or flaring them a little bit?

If you can feel your chest working one way or the other, follow. If you cant feel it working, you aint working.

 

[Rod555]

For close-grip bench, is it better to keep your elbows in (almost touching your torso as you go down) or flaring them a little bit?

Elbows in bro! Whenever you do a tri excersise its elbows in to target them effectivley. Try holding the bar bout 6-8 inches apart and lowering it down to the bottom of your ribcage, not your chest. Keep your elbows in so that they brush your sides on the way down.

 

[SuperShredder]

So is that the proper way to do it? Cause im not exactly sure and am starting to feeling like im doing them wrong. I keep my hands about 10 or 11 inches apart lower it to the middle of my chest and i keep my elbows not all the way in, but not flaring out much either.

 

[big4life]

I'm surprsied none has mentioned heavy hammer curls for width too. Obviously the outer head of the tricep, but the brachialis muscle contributes to thicker biceps too.

Yep, along with heavy bb curls. Do close grip presses, along with elbows out extensions for your triceps.


Here is a link to a thread about elbows out extensions, and other tricep exercises.

http://www.elitefitness.com/forum/showthread.php?t=27734&highlight=elbows+extensions

 

[Maxell1]

Here you go - http://www.bodybuildingpro.com/tricepsintro.html

All the different exercises to hit different parts of the tris are there. So go for one that shoots for mass!