She Strengthens

The Unsung Heroes of Your Upper Body: Biceps and Triceps

Your arm muscles are the ultimate multi-taskers. From powerlifting to simply reaching for a snack, they play a crucial role in your daily activities. In this article, we’ll shine a spotlight on the two main arm muscles – the biceps and triceps – and explore their similarities, differences, and how to keep them strong and healthy.

Fast Facts

• The biceps and triceps are essential for pushing and pulling functions.
• Although the biceps is considered stronger, the triceps is the larger muscle.
• Both muscles need each other to function properly and can experience similar injuries and recover with similar treatments.
• There are numerous exercises that target both muscles individually or as a pair.

The Biceps: More Than Just a Flex

The biceps is often the most popular arm muscle, and for good reason. It’s responsible for pulling movements and helps with:

• Shoulder elevation (raising your arms)
• Forearm supination (turning your palms upward)
• Flexion of the elbow joint (bringing your forearm into your body)

To train your biceps, aim to work out at least twice a week and try these 10 effective exercises:

• Drag curl
• Cable curl
• Barbell curl
• EZ bar curl
• Incline dumbbell curl
• Dumbbell spider curl
• Resistance band curl
• Machine preacher curl
• Dumbbell hammer curl
• Alternating dumbbell curl

The Triceps: The Underestimated Arm Muscle

The triceps may not get as much attention as the biceps, but it’s just as important. Located on the back of your upper arm, it’s responsible for pushing actions, including:

• Shoulder stabilization (carrying things over your head)
• Shoulder extension (moving your arms behind your body)
• Elbow extension (extending your forearm away from you)

To train your triceps, try these 10 exercises:

• Triceps dip
• Cable pushdown
• Dumbbell kickback
• Barbell skull crusher
• Dumbbell skull crusher
• Overhead extension
• Machine triceps extension
• Resistance band extension
• Resistance band pushdown
• Seated EZ bar triceps extension

Which Muscle is Stronger?

While the biceps is often seen as a symbol of strength, the triceps actually accounts for around 55% of upper arm muscle mass, compared to the biceps’ 30%. However, both muscles are equally important and work together to provide optimal arm function.

Injury Prevention and Treatment

Triceps and biceps injuries can manifest similarly, with symptoms including pain, swelling, inflammation, and bruising or redness. Common causes of injury include lifting something too heavy, performing an exercise incorrectly, overextending or stretching your arm, and overuse or repetitive upper arm motions.

To manage discomfort at home, try:

• Applying ice to the injury for up to 15 minutes every hour during the acute period
• Using heat therapy after the acute period to reduce inflammation and stiffness
• Wearing a compression bandage to reduce swelling
• Placing your arm in a sling to prevent unnecessary movements

Preventing Arm Injuries

To avoid triceps and biceps injuries, remember to:

• Stretch regularly
• Rest and recover between sets and workouts
• Warm up before strength training sessions
• Avoid overuse by alternating arm workouts with other muscle groups

By understanding the importance of your biceps and triceps and taking steps to keep them strong and healthy, you’ll be able to perform everyday tasks with ease and confidence.