Bulking Up Your Triceps To bulk up your triceps, it's important to give them a good stretch and focus on exercises that target all three heads of the triceps. Diamond push-ups, kickbacks, chair dips, and close grip bench press are effective exercises for building strength and muscle mass in the triceps.
Building Bigger Biceps For bigger biceps, it's essential to work on both heads of the bicep as well as the brachialis. Inverted rows using a sturdy object like a chair or coffee table can effectively work out your biceps without weights. Arm rotations with increasing circle sizes help build bicep strength along with resistance bands if needed. Towel bicep curls using heavy bags provide resistance training at home while concentration curls with jugs offer an alternative weightlifting exercise without dumbbells.