Biceps vs Triceps: Know the Difference & How to build them

Biceps vs triceps

Biceps vs Triceps

The “biceps brachii” is another name for the biceps. The Latin term for the “two-headed muscle of the arm” is biceps brachii. The long head and the short head are the two muscle bundles that make up the biceps.

The “triceps brachii” is another name for the triceps. They are often described as three-headed muscles. The wide head, long head, and medium head are the three muscular bundles that make up the triceps.

The triceps and biceps are opposing muscles. The triceps are used to push, while the biceps are used to pull.

The biceps and triceps are the most preferred muscle mass to have for any fitness lover. Also, men with heavy biceps and triceps can draw more attention from more girls than the usual ones. Let’s check out more information about the biceps and triceps. 

How to build triceps?

There are a seemingly limitless number of effective triceps exercises. You could do exercises for many weeks without repeating the same triceps exercise between the fundamental movements and their minor modifications. Yet certain workouts are significantly superior to others. These are the 5 basic yet significantly effective exercises that you can do at your home.

1. Close-Grip Bench Press

Starting similarly to a standard flat-barbell bench press, but with a closer grip. Your hands should be at least six inches (shoulder width) apart. Any closer than six inches, and your wrists and elbows will be under more strain. The majority of the weight will be carried by the chest if your hands are wider than shoulder width.

The bar should be lowered to a three count before touching your chest. As soon as it does, blow to a count of one. 

2. Skull crusher or lying triceps extensions

Lay flat on a bench and hold a Curl Bar or dumbbells at arm’s length. For the optimum stimulation of the tri’s, keep the hands about six inches apart.

Lower the bar till it is about one inch over your head while bending at the elbows and maintaining a motionless upper arm. To the count of three to one, lift the weight back to the top. taking breaks between the sets, repeat the sets for 5 to 10 reps.

3. Bar dips

Put your hands on the bars or handles, if any, and push yourself up to arm’s length to begin. When your upper arms are parallel to the floor or your arm is at a 90-degree angle, lower yourself by bending at the elbows. Push yourself up to a 1-count after lowering yourself to a 3-count. At the peak of the action, squeeze.

You can add weight using a vest or a weight hanging from a belt if your body weight is insufficient.

4. Triceps pushdown 

Place the bar/rope handle on the cable machine so that it is at head height. Grasp the bar/rope handle and maintain a straight back while standing tall with your elbows at your sides. If it helps you balance, place one foot in front of the other while standing with your feet  apart. At the bottom of the motion, take a moment to clench your triceps as you lower the cable until it hits your thighs. After that, lift the bar/rope handle gradually to its initial position. To keep the attention on the triceps, avoid leaning forward to aid in the push and keep your elbows close to your sides.

5. Overhead extensions

The only real stretch position action for the triceps is overhead extensions. This motion can be carried out with one arm or two arms at once. Start with a dumbbell in the finish position for a dumbbell press for the one-arm variation with the arm straight up in the air. Then, without moving your upper arm, lower the weight behind your head (so it remains vertical). Reverse the motion to lockout once you have a strong triceps stretch.

How to build biceps?

1. Hammer curl

With your palms towards your thighs, let a set of dumbbells hang at arm’s length close to your sides. Hold your arms still. Instead, flex your elbows while curling the dumbbells as closely as you can to your shoulders. Before slowly lowering the weight back to the starting position, pause at the top and squeeze.

2. Incline curl

Lean on the inclined bench holding two dumbbells in each hand tightly. Make sure your hands are kept stiff and straight like holding a mug. Move one of your hands downwards slowly exhaling and upwards to the holding position while inhaling, and now with the other hand repeating the same. Also, make sure to keep your head straight. Repeat the sets.

3. Dumbbell curl

Stand with your arms at your sides and a dumbbell in each hand. Make sure your palms are pointing forward and your elbows are near your torso. Exhale as you curl the weights up to shoulder level while squeezing your biceps while keeping your arms still.

4. Barbell or EZ Bar curl

Using an underhand, shoulder-width grip, hold the EZ bar in front of your thighs. Curl the bar as you inhale until your hands are at your shoulders. Squeeze your biceps and then slowly lower yourself.

5. Chin up

With your palms facing inward and a grip that is closer to narrow than shoulder width, grasp the bar. When your head is above the bar, raise yourself. Return to the starting position slowly.

Which is best: Triceps or biceps?

While many fitness freaks are intended to have biceps, it is purely your choice to build triceps or biceps. The biceps are easy to build compared to the triceps. It needs more effort as it is made of three bundles and takes time. If you are looking for an easy or short arm start working out for the biceps or if you’re looking for a long arm start working out for the triceps.

Difference between biceps and triceps

The biceps and triceps are two contrasting muscles located in the upper arm but have opposite functions. One requires pulling to gain while the other requires pushing. Also, they share similar treatment when injured. 


  • Build up of two muscle bundles.
  • Biceps are present on the front side of the upper arm.
  • These aid in the functioning of moving shoulders, forearms and elbows towards the body.


  • Build up of three muscle bundles.
  • The triceps are present on the backside of the upper arm.
  • These aid in the functioning of moving shoulders, forearms, and elbows away from the body.

Summing Up

Pumping up your arms is the coolest thing that one can show off his muscular body. But the question is which one do you start with? the triceps or with the biceps? Biceps make your arms look short and triceps make

 your arms look longer. So, Keep a goal in mind of how you want to look at your body. And start exercising according to it.  

Biceps and triceps exercises are more effective and comfortable when you go to the gym. 

Frequently asked questions

Do biceps or triceps make your arm bigger?

Triceps make your arm look bigger. As it can cover up two-thirds of the upper arm muscle, if you’re looking for a bigger arm start working out for the triceps. 

Are triceps stronger than biceps?

Though the biceps draw all the attention, the triceps have more muscle mass than the biceps. So the triceps are stronger than the biceps.

Can you do biceps and triceps together?

Yes, working out at the same time is a good strategy. Since they are complementary muscles it helps for both of them to shape the upper arm perfectly as they both present there.

Why you should love the Lunge


Lunges split squats, and other unilateral leg movements are tremendous tools for building a strong, functional, and balanced body. Yet they tend to take a backseat to the more popular lower body exercises like squats and deadlifts. Let’s explore some of the benefits of lunges, common faults, and popular variations, so you never miss a lunge day again!

Lunges are a fundamental human movement pattern and take many different forms. The movement is generally defined as a split-legged stance with one foot planted in front of the body and the other extended behind the body. The athlete can raise or lower their body from this position while stepping forward to the lead leg or returning to the rear leg. Lunges require leg strength, core strength, balance, and coordination. They can be performed as a bodyweight movement, under an external load, or explosively as a plyometric exercise. There are an incredible number of ways to perform this exercise. Depending on your goals, there are many ways that training lunges can be beneficial.

If you want to improve balance and coordination, you could train lunges with a loading pattern that increases the demand for midline stability. Lunges performed with a barbell overhead or a single dumbbell or kettlebell loading one side of the body will achieve this. Due to the stabilization and core strength required to complete a lunge variation, there is a vast transfer and application to sports and life. Ensure that the load demands don’t force you into a compromised position and that you have the necessary mobility to handle the movement pattern (AKA ask the coach if you’re not sure)!

Select lunge variations that allow for more significant external loading to develop greater strength and enhance muscle growth. A reverse lunge is a popular option as it allows the weight to remain in the lead leg ensuring proper form and engagement of the posterior chain. Reverse lunges can be performed with dumbbells held at waist level or a barbell in the back rack position to go hard and heavy. A good rule of thumb is to keep most of the load in the front leg as you move. Select a load that allows for a controlled descent to the floor, allowing the knee to kiss, not crash into, the ground.

The Bulgarian split squat or Bulgarian lunge is an excellent choice to prevent injuries, increase range of motion, and correct imbalances. This exercise is performed by working one lead leg at a time with the rear foot on a platform 4-6 inches higher than the lead working leg. This movement optimizes the hinge position of the hips and is more significant for activating the gluteus muscles. A popular loading pattern for this lunge is with dumbbells held in suitcase fashion. Make sure to select the appropriate box height to elevate the rear leg to prevent the spine from hyperextending at the end range of motion. Take care to stabilize the lead leg and focus on balance to reap the benefits of this killer lunge variation.

If you want to learn more about the best training movements, discuss your goals with one of our coaches!

The Top Three Supplements for Healthy Digestion

How do you judge your gut health? Do you base it on having a stomach ache or not? A stomach ache isn’t the only identifying factor that sheds light on digestive issues. Discomforts are only a piece of the pie when it comes to having a healthy digestive system.

So why should you care about your digestive health? Digestion is responsible for turning all of the food we eat into something useful for our body. If you have weak digestion, your absorption of essential nutrients, your mood and of course bowel related pains become an issue. We need to make sure it is functioning at its best to ensure a healthy body.

Here are the top three supplements healthy digestion:

  • L- Glutamine:
    This amino acid is responsible for a lot of different functions in the body. Your body produces this naturally, but it can also be taken as a supplement. This amino amplifies the function of your digestive system, which means optimum nutrient absorption and organ health.
  • Pre & Probiotics:
    Your gut is home to hundreds of microorganisms helping to aid your immune system and digest your food properly. These wee little beasties also known as bacteria are largely responsible for the productive breakdown of nutrients in foods.

Pre and probiotics make sure that your body is housing quality bacteria, instead of others that may promote disease and discomfort. These healthy bacteria can be found in fermented foods like sauerkraut and yogurts, but also come in a pill form.

  • Fiber:
    This one is a no brainer. You’ve probably heard of it from your doctor or on the latest health supplement commercial. Having fiber in your diet helps to relieve your digestive tract of waste. If you don’t get enough, you become quite literally full of **it. This can lead to bloating, pain, an overgrowth of bad bacteria and essentially poor digestion. Fiber is important to include in your diet. Vegetables, fruits and some grains are natural sources of fiber. If you think you’re not getting enough, have a conversation with your doctor about how you can go about supplementing it. If you’re consuming fiber, be sure to focus on getting the recommended amount of water in your diet too, since fiber can’t do its job without it.

Nutrient breakdown starts with digestion and nutrients are the building blocks of your body. If you’re spending anytime in the gym trying to be healthy, don’t overlook the tool that helps fuel your engine. What’s your gut feeling?