Why You Have Big Triceps Small Biceps (And How To Fix It)

Your upper arms are divided into three main muscle groups. There are the biceps, which are the muscle from your inner elbow to your shoulder. They are used for lifting and pulling.

Then you have the triceps, which are the muscle from your outer elbow to your shoulder. They help strengthen your arm and keep your shoulder stable. 

The biceps are used to bend the elbow, while the triceps are used to straighten the elbow. 

The third group of muscles is the brachialis, which runs under the biceps. You can only see it when you flex and look at the arm from the side. 

HOW BIG ARE TRICEPS COMPARED TO BICEPS?

According to The Stanford Paper, triceps are usually about 55% of your upper arm while biceps are 30%. The brachialis is about 15%. 

Most people want to get a toned look where you look like you’re bursting out of your sleeves when working out.

 However, sometimes you could end up with big triceps, no biceps if you make the mistakes we highlight below. 

1. DIET

Your arms will not grow if you’re on a calorie deficit diet. They will look smaller when you start training and drop fat and water weight. 

You need to change your diet to promote muscle growth if you want to buff up your biceps. 

If you’re not giving your body the nutrition it needs for muscle growth; then your workouts will give skewed or ineffective results. 

To fix small biceps, you need to:

-Increase your protein intake. Proteins are the most critical food group for muscle growth. They help your recovery between workouts.

 You should add chicken, eggs, fish, turkey, lean beef, beans, and peas to your meals. To achieve muscle growth, it’s recommended that you consume about 1.5-2.0g per 400g of your body weight. 

–Eat complex carbs. They provide your body with energy. They include pasta, whole grain, oatmeal, brown rice, potatoes, and maize.

–Eat healthy fats. To build muscle, you need to eat healthy fats. Otherwise, your body will break down muscle for energy. Eating healthy fats gives your body the energy source it needs. 

These are olive oil, avocado, peanut butter, fish, and nuts.

Adding such foods to your diet will make sure you consume enough calories to fix your big triceps small biceps.

 Make sure you avoid simple carbs like soda, candies, and other empty sugars. They have no nutritional value. 

2. OVERTRAINING

The biceps are a small muscle group. In any exercise where you bend and straighten your elbow, you’re working out your biceps and triceps.

When you do this, you will end up with disproportionate arms.

To fix it, take a break, remove some volume and frequency from your exercises, then see how your body responds. 

3. EXTREME WEIGHTS

Using super heavy barbell curls results in elbow inflammation. It won’t help your biceps become bigger. 

Your biceps will grow better with moderate weights. 

HOW TO FIX BIG TRICEPS SMALL BICEPS

To fix big triceps small biceps, you need to make sure you have compound workouts. 

According to Men’s Journal, you should use compound movements that use multiple joints for a specific task.

 Weighted dips and close-grip bench presses are an effective way to grow your biceps without the risk of injury. 

Workouts that don’t engage your biceps won’t help them grow at all. 

There are plenty of exercises you can do to grow your biceps. 

A 2014 study found that the best exercises for your biceps are the ones that involve lifting or curling weights up your shoulder.

 It would be best if you used weights that allow you to do 12 to 15 reps of each exercise with the right form. 

If you’re starting, try one set of the following exercises two to three times a week. Make sure you give one day of rest between your bicep workouts. As you advance, you can do two to three sets.

1. CONCENTRATION CURL

The study we mentioned above found that the concentration curl is one of the most effective bicep exercises because it isolates the biceps. 

To do a concentration curl:

-Sit at the end of a flat bench and spread your legs in a V.

-Grip a dumbbell in one hand and lean forward slightly. Rest your elbow against the inner part of your thigh. 

-Rest your free hand on your knee to remain stable. 

-Keep your torso still and curl the weight slowly towards your shoulder.

-With every lift, turn your wrist slightly such that your palm faces your shoulder at the end of the curl. 

-Hold the position until you feel the effort in your bicep, then slowly lower the weight. Don’t rest your arm against the floor until the final set. 

-Do this about 15 times, then switch arms.

2. CABLE CURL

If you don’t have access to a pulley machine, you can do this exercise at home. You can get a resistance band and tie one end to something stable. 

To do a cable curl:

-Stand a few feet away from the pulley machine or where you’ve fastened the resistance band. 

-Grip the end of the cable with your palm facing forward and your elbow against your hip.

-Place the foot opposite to the arm you’re curling a little ahead of the other foot for better balance. 

-Slowly curl your arm up towards your shoulder. 

-Hold the position until you feel the effort in your bicep, then slowly lower the arm.

-Repeat about 15 times, then switch arms.

3. BARBELL CURL

This is a classic exercise to grow your biceps. If done with the right form, you can sort your big triceps small biceps. Make sure to keep your back straight and avoid moving your body. 

If you’re a beginner, don’t use a heavyweight.

To a barbell curl:

-Stand with your feet shoulder-width apart.

-Hold the barbell with your arms at your side, palms out. This is the starting position.

-Breathe out as you curl the barbell towards your chest. Make sure only your arms are lifting the barbell. 

-Hold the position for a second, then slowly lower to the starting position.

-Repeat 15 times.

4. CHIN-UP

To do this effectively, you need a bar that can hold your weight and high enough such that you don’t touch the ground when you extend your arms. 

To do a chin-up:

-Stand under the chin-up bar, raise your arms with your palms facing you. 

-Grab the bar with both hands.

-Make sure your grip is firm. You may need to cross your legs for more stability. While exhaling, pull your body upwards by bending the elbows. 

-Keep your elbows in front of you. Make sure your biceps are doing the lifting until your chin is level with the bar. 

-Hold the position, then lower yourself slowly to the starting position, then lift. 

TAKEAWAY

Biceps and triceps are opposite functioning muscle groups. Therefore, each group needs its specific exercises for strength training. 

When trying to fix big triceps small biceps, it is best to stop or reduce tricep exercises while doing the bicep exercises.

It is important to remember that one exercise doesn’t grow all your muscle groups. A calorie-packed diet is essential to ensure your muscles keep growing and you remain healthy.