The overhead tricep extension. For the final part of your tricep exercises for bigger arms, we will target your long head. In order to ensure you are engaging your long head you will lengthen your muscles involved. In this exercise grip your Steel Bow or exercise equipment with an overhand grip and rotate your shoulder by reaching over your head. 100%. The easiest way to make your arms look bigger is by posing a little differently. See how OP's forearm is little forward in her pose? In a one arm or two arm biceps pose, rotate your shoulder back more (it will feel tight/uncomfortable) and get the forearm back over/in line with the biceps, to show off more of your triceps. If you want to be more precise; the most powerful steroids you can take to get big arms are bulking steroids. These will give you the biggest surges in testosterone and protein synthesis – helping you build the most muscle. Testosterone & Trenbolone. There are 4 main muscles in your arm which are: your deltoids, biceps, triceps and forearms. Eat More for Bigger Arms. Rob Skinner says that you should aim for 500 calories more than needed by increasing calories from protein, carbs and fat. Skinner says that without enough calories, muscle gain will be limited. "Muscle and Strength" advises eating up to six meals per day to gain size and eating any time you are hungry. Yes, push-ups can make your arms bigger. Push-ups target the triceps brachii, of which makes up two-thirds of the upper arm. Furthermore, performing the right type of push-up can also target the biceps as well – further increasing the potential for growing toned and muscular arms. Grip a pull-up bar with your hands placed shoulder-width apart and your palms facing you. Cross your feet and lift your body until your chin is higher than your hands. Slowly lower your body back to the starting position. Perform 2 sets of 6-8 reps, and increase to 8-12 reps and 3 sets once you have gained strength. Stand with your legs shoulder-width apart and hold two dumbbells at your thighs with an overhand grip. Raise your forearms, keeping your upper arms close to your body, so that your palms face Place both feet flat on the floor and tense your abs as you stabilize the weight in a locked-out position. Bend at your elbows to lower the weight towards your forehead. Keep your elbows stationary while reducing the weight. Straighten your arms to lock the weight above your head. So for instance: Week 1 - Start with about 10 sets for your biceps weekly. From weeks 1 to 8 - Increase this slowly by adding about 2-4 weekly sets every week or so up to about 20-30 weekly sets. Make sure you’re still recovering and progressing well which will be highly individual. Keep your elbows steady and pointed toward your legs. The only motion occurring from this exercise should stem from the elbow joint, allowing your triceps to contract and work. Avoid locking out at the elbow at the top of the rep in order to keep constant tension on the triceps. 5. Dumbbell Kick-Back. 046adL4.