Fixing the Popeye Arm?

I’m not too vain generally, but this looks too wonky. Anyone got experience with what exercises I should do?

Looks normal in supination, but abnormal in pronation.

I measured and I’m actually 13 inches on bicep and 11.5 on forearm, so the ratio doesn’t tell the story. It’s like my upper arm is too skinny horizontally.

I almost vomited when I saw that. Egads man, do something with your life that doesn't involve excessive squeezing!

Take up drumming and professional arm wrestling. Just make the whole arm huge.

Similar problem here. My bicep and forearm are the same measurement. Just get an anchor tattoo and roll with it!

Yer overthinking it. Looks like a normal arm to me. YGD

One thing girls hate are big arm muscles.

Sorry, but there's only one way to save yourself from this affliction:

Do a lot of dips with a large range of motion.  Your triceps will grow, and you'll be better at mantling.  You may also find your elbow health improves.

Have you considered backcrimping?

Jack off more

Dude knock off the spinach!

Seriously Moderate Climber wrote:

Do a lot of dips with a large range of motion.  Your triceps will grow, and you'll be better at mantling.  You may also find your elbow health improves.

Is there an exercise you recommend for exercising triceps one arm at a time? I've been avoiding dips for 2.5 years now because I've got costochondritis that doesn't go away. It started with me getting too excited about calisthenics actually, and I went too hard too fast into leaning pushups, and one day it popped and became inflamed and hurt on palpitation. I went to see a PT and they gave some exercises but it didn't end up working. I still feel my sternum pop and inflamed if it's a cold day and I'm not warmed up. Doesn't affect my climbing at all since it's all pulling. But I have to be careful about the high intensity pushing I do. 

I still feel my sternum pop and inflamed if it's a cold day and I'm not warmed up. Doesn't affect my climbing at all since it's all pulling. But I have to be careful about the high intensity pushing I do.

warm up the chest muscles with bands (get your chest actually warm) and perform one set of perfect form, slow close grip/diamond pushups until absolute failure and then immediately drop your knees down and do the same close grip pushups on your knees till you cant anymore. Do it once a week (no more, because the superset adds a considerable amount of fatigue which is good for growth but makes you prone to injury if you increase volume).

Dips are the superior bodyweight tricep exercise but people greatly underestemate their intensity (which is really the reason they are so good). Diamond pushups work the shit out of your chest, shoulders, but the close grip biases the triceps more, which seems to be what your looking for.

I’m not a doctor and I’m unfamiliar with your circumstances so at the end of the day, if it hurts dont do it. Also, if you’re a climber, you’re gonna have some fat forearms. It looks fine

I think most people have already hinted at it, but the triceps should compose around 70% of your upper arm. Close grip pushups are good, rotating into the diamond position with the hand closes off the shoulder joint a little and can cause discomfort and injuries. An exercise band or rings can be used to triceps extensions, with the band providing more variations that can be completed. From the photos looks like you could do some strengthening of your brachioradialis as well? add some variation to the biceps curls with hammer curls (thumbs towards chest) or reverse curls (palms down) to strengthen and grow the brach and front of your forearms. 

If you want to do dips, concentrate on good form. If you're doing them on a bench especially, rotate your fingers away from your body and that should allow more room in the shoulders for deep stretch and lower risk of injury.

Redacted Redactberg wrote:

Is there an exercise you recommend for exercising triceps one arm at a time?

Triceps extensions can be done in a number of different ways, from a number of different angles.  I imagine two minutes on Youtube will be a good place to start!