The question of whether to train biceps or triceps first is a common dilemma in resistance training. The biceps brachii, located on the front of the upper arm, is responsible for elbow flexion (bending the arm). Conversely, the triceps brachii, situated on the back, is the elbow extensor (straightening the arm). These two muscle groups operate in an antagonistic relationship. Prioritizing one muscle at the start of an arm workout can significantly influence training intensity, total load lifted, and ultimate results for size and strength. The optimal order depends entirely on the individual’s specific physiological goals.
The Case for Starting with Triceps
Prioritizing the triceps brachii at the start of an arm workout is often the most effective strategy for maximizing overall arm size and pressing strength. The triceps are the larger muscle group, typically accounting for about 60% to 70% of the total muscle mass in the upper arm due to their three distinct heads. This greater volume means that focusing on their development yields a proportionally larger impact on arm circumference.
Training the triceps first allows the athlete to use the heaviest loads and generate maximum force while the muscle is fresh. Since the triceps are heavily engaged in compound pushing movements like the bench press and overhead press, training them when energy stores are highest can translate to gains in those larger lifts. Maximizing mechanical tension before fatigue sets in is a potent stimulus for muscle growth.
Fatiguing the biceps first can negatively impact performance on triceps exercises. If the biceps are heavily taxed, the arm may become less stable during heavy triceps movements like close-grip bench presses or skull crushers. Beginning with the triceps ensures the entire arm unit remains strong and stable, allowing for higher quality and greater volume of work.
The Case for Starting with Biceps
Beginning with the biceps brachii is effective when the training goal is to address a specific muscle weakness or “lagging” body part. By placing the biceps first, the body’s energy and neural drive are at their peak, ensuring the smaller muscle receives the highest quality work. This focused effort is particularly useful if the biceps need greater attention relative to the triceps for aesthetic balance.
This approach can also apply the “pre-exhaustion” principle before moving on to a compound pulling exercise later. Fatiguing the biceps first ensures they receive maximum isolation work. This can increase localized metabolic stress and muscle fiber recruitment, stimulating growth through a different mechanism than heavy lifting alone.
Fatiguing the target muscle first maximizes the intensity of isolation exercises, which benefits muscles like the biceps that respond well to high-volume work. For some athletes, the mental focus required for an intense biceps session is easier to achieve at the start of the workout, before general fatigue sets in. Prioritizing the biceps ensures that the intention for maximum effort is not compromised by a preceding triceps session.
The Strategy of Alternating Sets
An effective method that bypasses the binary choice is the strategy of alternating sets, commonly known as antagonistic supersetting. This technique involves pairing a set of a biceps exercise immediately followed by a set of a triceps exercise, with minimal rest only after both sets are complete. This approach significantly boosts workout efficiency and time savings.
When the biceps contract, the triceps are passively lengthening and recovering, and vice versa. By alternating, the non-working muscle receives a brief, active rest period. This allows for a greater total volume of work in a shorter time frame, potentially reducing a typical arm workout duration by as much as 40%.
Antagonistic supersets also promote the “pump,” where blood flow is rapidly shunted between the opposing muscle groups. This increased blood flow and localized metabolic stress can contribute to muscle hypertrophy. This method ensures balanced development by consistently giving both muscles equal attention. The decision should align with the individual’s overall training objectives.