Remember Your Triceps
When you want a bigger upper body, you don't only train bench press and shoulder flys. You remember to train your back. It's the non-mirror muscle that most of your upper body thickness and width depends on. Likewise, your arms won't be strong at all if you only train your biceps. A group of three muscles makes up 60 percent of the size of your arm, and increasing your arm circumference will be nearly impossible without a pair of well developed triceps. It doesn't mean doing a few diamond push-ups and rope pressdowns either. Instead go with:
- Barbell Close-Grip Bench Press
- EZ Bar French Press
- Decline Skull Crusher "plus"
- Bodyweght Dips (using parallel bars!)
Most guys you see with impressive arms are sporting a full set of triceps. It's the true answer to arm size. All four of the above exercises combined will effectively hit all 3 heads of the triceps.