Biceps vs Triceps: Which Muscle Group Should You Focus on for Bigger Arms?
When it comes to building bigger arms, many gym-goers instinctively focus on their biceps, given their prominence in flexing movements.
However, the triceps make up approximately two-thirds of the upper arm’s muscle mass, meaning they play a more significant role in overall arm size. Understanding the anatomy and function of both muscle groups is essential for optimising arm development.
The Role of the Biceps
The biceps brachii consists of two heads: the long head and the short head. This muscle is primarily responsible for elbow flexion, forearm supination and assisting in shoulder flexion (Schoenfeld, 2010).
The biceps are highly active in pulling movements such as chin-ups, rows and curls. Since they have a significant role in elbow flexion, training them through various curl variations maximises activation (Fisher et al., 2017).
The Role of the Triceps
The triceps brachii consists of three heads: the long head, lateral head and medial head. The primary function of the triceps is elbow extension, playing a vital role in pushing exercises such as the bench press, dips and overhead presses (Contreras & Schoenfeld, 2011). Due to their size and biomechanical function, well-developed triceps contribute more significantly to overall arm mass than the biceps.
Muscle Mass Contribution: Biceps vs Triceps
Why Triceps Matter More for Arm Size
Research shows that the triceps constitute about 60-70% of the upper arm muscle volume, whereas the biceps account for 30-40% (Fry et al., 2004). This means that prioritising triceps development will lead to more noticeable arm growth. Compound exercises like close-grip bench presses and dips elicit high triceps activation due to their role in elbow extension and shoulder stability (Lehman et al., 2006).
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