You can measure your biceps and triceps using a tape measure, with specific techniques for each muscle group.
How to Measure Biceps
Here's how to accurately measure your bicep circumference, according to the video reference:
- Starting Point: Begin by locating a point about three inches down from your underarm.
- Tape Positioning: Rotate the tape measure around your arm at this height.
- Measurement: Measure the widest circumference of your bicep at this point.
- It's important to take the measurement when your bicep is at its largest, usually when flexed.
- Take a few measurements to be sure you have found the largest circumference.
How to Measure Triceps
Unfortunately, the video reference only covers bicep measurement. Here's a general guide for measuring triceps, based on best practices:
- Arm Position: Extend your arm straight out to the side.
- Locate Mid-Point: Find the midway point between your shoulder and your elbow on the back of your arm.
- Tape Positioning: Place the tape measure around your arm at this mid-point.
- Measurement: Measure the circumference of your triceps, making sure the tape is snug but not too tight.
Key Points for Accurate Measurement
- Consistent Tension: Make sure the tape measure is snug but not squeezing the arm. This ensures consistent measurements.
- Multiple Measurements: Take multiple measurements and average them out. This helps increase accuracy.
- Posture: Maintain a relaxed posture and stand upright to avoid inaccurate readings.
- Consistent Positioning: Maintain the same relative positions (from underarm/midpoint) each time you measure for consistent data.
| Measurement Type | Starting Point/Position | Tape Placement | Notes |
|---|---|---|---|
| Bicep | 3 inches down from underarm | Rotate tape around the arm at this height | Measure the widest point; Flex your bicep for largest measurement |
| Tricep | Midway between shoulder and elbow | Around the arm at the midpoint | Measure with arm extended |
