To properly do a narrow-grip push-up, get into the standard push-up plank position. Move your hands so your thumbs and index fingers are about 2 inches apart from their companions on the other hand. Your hands will be almost in a triangle position. From there, complete a push-up by lowering your chest to the ground and pushing back up. 3 smaller muscles make up the larger tricep muscle– the medial head, lateral head, and long head. All three heads come together to form what most people call the triceps. Additionally, the triceps make up approximately two-thirds of the muscle mass in the upper arm. So make sure you give your triceps some attention if you want to grow bigger Principle 1: Triceps Make up Roughly Two-Thirds of the Upper Arm, Train Them If you want to build bigger arms then it makes sense to focus your training on the muscle group that makes Brachioradialis assists in elbow flexion when the forearm is in neutral position. Biceps flexes the elbow with forearm in supination, brachialis flexes the elbow when the forearm is in pronation. That's why the manual muscle tests are in those 3 different positions, but you are still testing elbow flexion. There are variations of these The triceps accounts for around 55% of upper arm muscle mass, while the biceps takes up about 30%, according to a 2007 study. Though the triceps is a bit bigger than the biceps, both are equally Keep your elbows steady and pointed toward your legs. The only motion occurring from this exercise should stem from the elbow joint, allowing your triceps to contract and work. Avoid locking out at the elbow at the top of the rep in order to keep constant tension on the triceps. 5. Dumbbell Kick-Back. IbVpLz. You can easily rotate between six of your favorite arm exercises (three for biceps and three for triceps) in every workout. Just make sure each has your elbow in a different position. Do two to

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