Small arms big chest

  1. New Member
    GoGetSwole's Avatar
    Stats
    6'1"  170 lbs.
    Join Date
    May 2012
    Posts
    109
    Rep Power
    453
    Level
    11
    Lv. Percent
    17.66%

    Small arms big chest


    The title pretty much says it all, I have a big chest, wide back, but i have relatively smaller arms. I bench heavy, tri pull downs, kick backs, skull crushers, although I never isolate biceps, I feel like they get plenty of shred with chins and pulls. Any ideas or tried-and-true methods for this awkward mismatch? Tri's and Bi's are both lagging.

  2. New Member
    CobbledPath's Avatar
    Stats
    5'10"  184 lbs.
    Join Date
    Apr 2010
    Posts
    189
    Rep Power
    502263
    Level
    31
    Lv. Percent
    34.63%
    Achievements Activity Pro

    I have a similar issue and I've made improvements doing more isolation work on my arms and grouping excercises together.
  3. Elite Member
    Montego1's Avatar
    Stats
    6'1"  236 lbs.
    Join Date
    Apr 2010
    Posts
    8,667
    Rep Power
    7507784
    Level
    96
    Lv. Percent
    90.6%
    Achievements Activity ProActivity AuthorityActivity VeteranActivity RoyaltyPosting Pro

    If a body part is lagging behind throw some extra work at it. Weak point training once a week on top of what you normally do should really help. I did this with rest delts and got them caught up pretty quickly and now I'm working on my back imbalance. I throw in the extra work on my shortest day of training or on its own day one a week.
    FINAFLEX PRODUCT EDUCATOR
    Visist our website at www.FINAFLEX.com

    ​" If you're looking for a work horse.......I'm no Clydesdale."
    •   
       

  4. Senior Member
    PaulBlack's Avatar
    Stats
    6'0"  240 lbs.
    Join Date
    Sep 2012
    Posts
    1,816
    Rep Power
    115629
    Level
    38
    Lv. Percent
    48.41%
    Achievements Activity ProPosting Pro

    I have a friend who is barrel chested, large shoulders and wide back, but has small arms.
    I guess the only thing I can think of, is some extra arm work thru the week to some extent and being okay with not having perfect proportions.
    I got pretty big thighs but small calves, and my hips are almost as wide as my shoulders, now that I have been heavy deadlifting for absolute years.
  5. Senior Member
    asooneyeonig's Avatar
    Stats
    5'10"  200 lbs.
    Join Date
    Jun 2011
    Age
    40
    Posts
    1,253
    Rep Power
    106510
    Level
    30
    Lv. Percent
    32.2%
    Achievements Activity ProPosting Pro

    you are 6'1" and 170, that seems like the issue right there. add more mass overall. eat more and lift big, and not just your arms.

    i feel the same way about myself and i outweigh you by 30 lbs and am 3inches shorter. my arms have gotten bigger by adding more mass overall.
    you can call me "ozzie" for short.
  6. New Member
    GoGetSwole's Avatar
    Stats
    6'1"  170 lbs.
    Join Date
    May 2012
    Posts
    109
    Rep Power
    453
    Level
    11
    Lv. Percent
    17.66%

    Quote Originally Posted by asooneyeonig View Post
    you are 6'1" and 170, that seems like the issue right there. add more mass overall. eat more and lift big, and not just your arms.

    i feel the same way about myself and i outweigh you by 30 lbs and am 3inches shorter. my arms have gotten bigger by adding more mass overall.
    Thanks for the input bro's. I haven't posted on here for awhile so my weight is off a bit on my stats. I agree I need more mass all over but in the meantime the lagging is discouraging ; mentality effects my lifting 90% of the time. I'm going to go ahead an try adding in arms twice a week, while keeping the same intensity through the week on other exercises. I'll post back tell you guys what happens. Pc
  7. Elite Member
    Tomahawk88's Avatar
    Stats
    5'7"  250 lbs.
    Join Date
    Dec 2007
    Posts
    9,005
    Rep Power
    629268
    Level
    64
    Lv. Percent
    36.96%
    Achievements Activity ProActivity AuthorityPosting ProPosting Authority

    Just have an arm day. Give them a day to dedicate to themselves. I have the same problem. This has done the most for me.
  8. New Member
    gravitygames's Avatar
    Stats
    5'8"   lbs.
    Join Date
    Jun 2013
    Posts
    75
    Rep Power
    133430
    Level
    17
    Lv. Percent
    0.06%

    all the above sounds good, lift heavy smaller reps, try putting your back to a wall and using the wall to isolate during biceps. use a tweak motion in the wrist outward during a preacher curl at the top of the motion and squeeze. this will build peak. i like to finish with the preacher.
  9. New Member
    Aldross's Avatar
    Stats
    5'7"  197 lbs.
    Join Date
    May 2010
    Age
    31
    Posts
    224
    Rep Power
    12520
    Level
    14
    Lv. Percent
    50.18%

    You could try using fat gripz also. Buddy of mine got a pair a couple weeks ago and lets me use them when ever. I still cant use them through a full workout because they smoke my arms fast.
  10. New Member
    gravitygames's Avatar
    Stats
    5'8"   lbs.
    Join Date
    Jun 2013
    Posts
    75
    Rep Power
    133430
    Level
    17
    Lv. Percent
    0.06%

    i ment to say concentration curls with the tweak method but i guess you could try to incorperate this with the preacher as well. sorry for the mess up.
  11. New Member
    CobbledPath's Avatar
    Stats
    5'10"  184 lbs.
    Join Date
    Apr 2010
    Posts
    189
    Rep Power
    502263
    Level
    31
    Lv. Percent
    34.63%
    Achievements Activity Pro

    On your arms day, try doing really heavy close grip bench ensuring you focus on your tris and follow up immediately with face pulls.. I've found starting off with this superset combo on arms days lets me hit them much harder with the follow on movements
  12. Elite Member
    edje007's Avatar
    Stats
    5'6"  180 lbs.
    Join Date
    Jul 2012
    Age
    34
    Posts
    5,796
    Rep Power
    2436166
    Level
    77
    Lv. Percent
    14.66%
    Achievements Activity AuthorityActivity ProActivity VeteranPosting ProPosting Authority

    Triceps

    Skull crushers + close grip barbell presses

    as a compound set.....triceps make up 2/3 of the arm.

    Biceps
    If regular biceps exercises don't 'work' for you, try a spider curl....or one of my favorites, screw curl

    Maybe you should make one training day a special arm day...or in combination with shoulders.

    I'm blessed with the arms, but for me chest size is more a problem.
    Olympus labs Rep
    Olympus Labs, a line of products that will turn men into demigods.
    visit us at: olympus-labs.com
  13. New Member
    Aryon's Avatar
    Stats
    5'11"  202 lbs.
    Join Date
    Jun 2013
    Posts
    15
    Rep Power
    12107
    Level
    6
    Lv. Percent
    73.58%

    I find more volume with lower weight and more isolation helps, since they're smaller muscle groups and you might find other groups trying to take the workload
  14. New Member
    Jcweinsx's Avatar
    Stats
    6'1"  202 lbs.
    Join Date
    Sep 2012
    Posts
    131
    Rep Power
    20021
    Level
    12
    Lv. Percent
    0.18%

    Quote Originally Posted by Aryon View Post
    I find more volume with lower weight and more isolation helps, since they're smaller muscle groups and you might find other groups trying to take the workload
    This works for me. Check out Ryan magins arm experiment for some ideas. I don't directly train biceps often I just do more rows and pull-ups. When I do I blast them with volume and time under tension BB style. I train em for looks, not performance. For me an arm day would be a waste of time. Unfortunatly I did splits like that for many years. now I do em at the end of my last WO usually on Fridays after the power and speed work is done.
  

  
 

Similar Forum Threads

  1. Big Chest do I still train it??
    By Marcinator in forum Training Forum
    Replies: 1
    Last Post: 09-05-2011, 06:28 PM
  2. Do you do Arms with chest and back or separate?
    By Markusrulezzz in forum Training Forum
    Replies: 10
    Last Post: 04-03-2011, 11:52 PM
  3. how many of you went from SMALL to big
    By khan8 in forum General Chat
    Replies: 44
    Last Post: 08-07-2006, 09:12 PM
  4. Replies: 23
    Last Post: 05-28-2006, 03:25 AM
  5. How big were your arms when you first started..
    By andro69 in forum General Chat
    Replies: 18
    Last Post: 04-17-2003, 12:52 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in