Small arms big chest
- 06-10-2013, 01:27 AM
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.
- 06-10-2013, 01:39 AM
I have a similar issue and I've made improvements doing more isolation work on my arms and grouping excercises together.
- 06-10-2013, 03:01 AM
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.
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06-10-2013, 06:52 AM
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.
06-10-2013, 11:16 AM
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.
06-10-2013, 01:34 PM
06-10-2013, 02:33 PM
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.
06-10-2013, 08:16 PM
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.
06-10-2013, 08:39 PM
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.
06-10-2013, 09:15 PM
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.
06-11-2013, 04:59 PM
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
06-15-2013, 08:57 AM
Skull crushers + close grip barbell presses
as a compound set.....triceps make up 2/3 of the arm.
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.
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06-15-2013, 11:52 PM
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
06-20-2013, 08:36 PM
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