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Build Complete Arms With Partials

Stretch that tape measure an extra inch or two by slapping mass on your tri's.

Tim Scheett, PhD
Build Complete Arms With Partials

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Big arms are a prerequisite for bodybuilders. They are often the most exposed muscle group in street clothes, and identify you as an iron warrior. Yet when it comes to building big arms, most bodybuilders focus on the biceps. Sure, big, peaking bi's are impressive when hitting a biceps pose, but they won't bump up your overall arm size like titanic triceps will, especially when your arms are in their natural, relaxed state. Since the tri's comprise the majority of the muscle mass on your upper arms, slapping mass on them is essential to stretching that tape measure an extra inch or two. Try these partial-rep moves for blowing up your guns.

Sweet Spot

While isolation movements are a great way to build quality muscle on any bodypart, basic, multijoint exercises are the best way to pack on overall size and build strength. Two multijoint moves in which the triceps play a key role are the bench press and the shoulder press. For both, the tri's kick in big time during the last half of the range of motion. Because you can load the bar with big iron, doing these exercises in just the top half of the movement is a great way to attack your triceps, forcing them to grow bigger and stronger. The strength carryover will get you some big numbers on the bench press and shoulder press, too.

NEXT: Learn the Moves >>

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