Arm Gains Unleashed: Explosive Barbell Workout to Sculpt Bigger Biceps and Triceps Sans Bench
2023/11/25

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This article focuses on a barbell bicep and tricep workout that does not require a bench and is designed to help individuals achieve bigger arms. The author shares a step-by-step guide on how to perform the exercises effectively.

The workout begins with the barbell curl, which targets the biceps. To perform this exercise, the individual stands with their feet shoulder-width apart, gripping the barbell with an underhand grip. Keeping their elbows close to their sides, they curl the barbell upwards towards their shoulders, ensuring a slow and controlled movement. The article emphasizes the importance of maintaining proper form and avoiding swinging or using momentum to lift the weight.

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Next, the article focuses on tricep exercises using the barbell. The first exercise is the barbell lying tricep extension, also known as skull crushers. The individual lies down on a mat or the floor, holding the barbell with an overhand grip above their chest. With their elbows tucked in, they slowly lower the barbell towards their forehead, then press it back up to the starting position. It is essential to keep the elbows stationary throughout the movement and avoid excessive strain on the wrists.

The second tricep exercise is the barbell tricep press, which targets the triceps and shoulders.

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The individual stands with their feet shoulder-width apart, holding the barbell with an overhand grip slightly wider than shoulder-width. With the elbows pointed forward, they press the barbell overhead, fully extending their arms. The article advises starting with lighter weights and gradually increasing the load as strength improves.

The article stresses the importance of including compound exercises in the workout routine. These exercises engage multiple muscle groups simultaneously, leading to better overall arm development. One example is the barbell close-grip bench press, which primarily focuses on the triceps.

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The individual lies on a mat or bench, gripping the barbell with a closer than shoulder-width grip. Keeping the elbows tucked in, they lower the barbell to their chest, then push it back up to the starting position.

In addition to the specific exercises mentioned, the article suggests incorporating other variations such as reverse grip curls, hammer curls, and tricep pushdowns to avoid muscle adaptation and continue challenging the arms for growth.

In conclusion, this article provides a detailed guide on a barbell bicep and tricep workout that can help individuals achieve bigger arms. It emphasizes the importance of proper form, slow and controlled movements, and gradually increasing weights to maximize results. By incorporating compound exercises and variations, individuals can effectively target and develop their bicep and tricep muscles without the need for a bench.

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