Building bigger arms doesn’t happen by accident.
It requires targeted, consistent effort and an on-point workout plan.
However,sculpting bigger biceps and tricepsdoesn’t necessarily mean lifting heavier dumbbells in the gym.
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This killer combo maximizes muscle growth, leading to increased gains over time.
Let’s dive into our #1 weighted calisthenics workout to build bigger biceps and triceps.
Each exercise is designed to be performed with added weight.
Ensure you use proper form to avoid injury and achieve the best results.
The workout should take about 45 to 60 minutes to complete.
Focus on controlled movements and proper form to fully engage the targeted muscle groups.
Weighted Dips
Weighted dips are a stellar compound movement that targets the triceps, chest, and shoulders.
Adding weight to this exercise increases the resistance placed on these muscle groups to enhance muscle activation and growth.
Remember to control your movements (especially when lowering yourself) to prevent strain on the shoulder joints.
Focus on keeping your elbows close to your body to maximize tricep activation.
Weighted Bodyweight Skull Crushers
Weighted bodyweight skull crushers are superb at isolating and building the triceps.
Plus, this exercise engages your core, helping to improve stability and strength.
This exercise is particularly effective for building pulling strength, complementing pressing movements like weighted dips and pushups.
