Real ladies dream not only of tight breasts and slender hips, but also of beautiful hands. Now the fashion world has begun to pay special attention to the relief and shape of the hands. Of course, women's hands do a lot of housework, but at the same time they should remain graceful and desirable for men's kisses. Naturally, some people like the soft shapes of the hands, while others like the neat muscular reliefs. But there is not a single person who would admire sagging and flabby arm muscles.
Unfortunately, women who devote a lot of time to the waist, legs, hips often forget about their hands. But they can become a big problem if you do not pay attention to them. For example, you have beautiful breasts, but, alas, in combination with thick arms, all beauty is lost. If you have weak, flabby muscles, then this is ugly. However, if desired, this can be easily fixed.
At first remember that diet is a very important factor in toning your arm muscles. If you eat right, then it will be much easier for you to get your muscles in order. For example, if you replace a can of Coca-Cola with a small bottle of pure water, you will not have to waste time correcting the consequences of an unhealthy diet. Instead of destroying the effects of Cola, you can burn some subcutaneous fat. In addition, for the muscles to grow a little, you need a sufficient amount of protein. And if you do not consume enough complex carbohydrates, you will be lethargic, you will not have the energy to work out in the gym. Eating the right diet helps speed up the process of burning excess fat. After all, you can tone your muscles only when you burn the fat that covers the muscles.
Secondly, don't forget about massage. It will have a beneficial effect on overall well-being, improve tone. The massage will increase blood circulation, relieve tension in the ligaments and muscles. Most often, massage is used in the form of stroking and rubbing. Before starting the massage, you need to lubricate your hands with cream. Massage should be started with the left hand.
So,
- Massage your fingers from the nail to the base, then continue moving from the palm to the wrist;
Loosen each finger, then rotate the fingers one way and then the other;
Twitch your fingers several times;
Place your hand on the table, and with the palm of one hand slide smoothly along the other hand from fingers to the base of the hand, then make several rubbing movements;
Turn the hand with the palm up and with the phalanges of the fingers of the other hand, make four rubbing movements;
Pinch from your fingertips to your wrist. It is beneficial for muscles that sag with age;
Extend one hand, and with the other hand, beat on the outstretched arm from fingers to elbow, preliminarily clenching the fingers into a fist;
Don't forget your joints. Massage each finger and joint in a circular motion.
And, of course, it is necessary to perform daily a set of exercises for the muscles of the arms. First, you should relieve stress and fatigue that have accumulated during the day. For this
Shake with brushes;
Still, slowly, clench and unclench your fists;
Rotate the brushes clockwise and back.
Start the exercises with warm-up:
Do the scissors exercise;
Raise your arms above your head and pull up first one, then the other.
And now you can go to the main set of exercises.
Stand with your back to the chair, then sit down and put your hands on the seat and start doing push-ups. Perform ten to fifteen times;
Stand up straight, feet shoulder-width apart, take dumbbells in your hands. Keep one hand along the body, raise the other up, then lower the dumbbell over your shoulder, and then raise your hand up again. Then switch hands. Do the exercise ten times for each hand;
Put your feet shoulder-width apart, lower your arms with dumbbells down, then slowly bend one arm at the elbow, trying to direct the elbow to the side, and at the same time raise the dumbbell to the armpit. Then do the exercise for the other hand. Each hand must be done ten times;
Spread your arms to the sides at shoulder level and make circles with your hands to one side and then to the other. It is necessary to describe the circles within a minute;
Sit with your legs together and bend your knees. Hands must be taken back and lean on them. Then bend your arms, trying to bring your elbows closer to the floor. Perform the exercise at least ten times;
Stand facing the wall, step back one step, rest your palms on the wall and push up from the wall. The torso should be straight. The exercise must be performed at least eight times;
Stand with your feet shoulder-width apart and bend your knees slightly. Take dumbbells in your hands and lower them along your body. Bring one elbow to your waist, bending your arm upward, swinging your hand so that your palm is toward your shoulder. Then put your hand down. Do the exercise ten times for each hand;
Get on all fours, place your hands on the floor, knees shoulder-width apart. Bend your arms gradually until your chest touches the floor, then come back. Perform the exercise ten times;
Get on your knees with your hands on the floor. Bend your elbows quickly and then slowly straighten your arms. Do the exercise ten times;
One of the best arm exercises is push-ups from the knees.
It must be done eight to twelve times.
Sit on the edge of a chair, hold the seat tightly with your hands, slowly bend your elbows and slide off the chair as low and forward as possible, and then do the same in the other direction. Repeat ten times;
You need to lie on your stomach and stretch your arms along the body. Take dumbbells in your hands, raise your arms up very quickly. When doing the exercise, keep your back and abdomen tense and your neck relaxed. Do the exercise ten to forty times;
It is necessary to lie on your stomach, press your hips and pelvis to the floor, rest on your palms and point your fingers forward. Then straighten your arms and hold for three seconds, then return to the starting position. Repeat ten times;
Pick up dumbbells and do side raises. Raise your arms slowly to shoulder level. This exercise forms a beautiful shoulder line. Do it twelve times;
Bend your torso back, and bend your arms with dumbbells at the elbows and push back. Then slowly straighten your arms from behind. Do this exercise twelve times;
The next exercise will not only strengthen your arm muscles, but also tighten your pectoral muscles. It is necessary to perform push-ups from a prone position - you need to go down to the middle and hold on for a couple of seconds, and then lower down completely and hold on for another couple of seconds. Do the exercise sixteen times;
Raise your arm from the dumbbells up, and then bend at the elbow. Perform for each hand twelve times;
Lying on your back, you need to spread your arms to the sides, palms down. Then, clenching your fingers into a fist, you need to turn your palms up and tighten your muscles. Then return to the starting position. Do the exercise fifteen times;
Lying on your back, you need to bend your elbows and put them under your head. Several times it is necessary to press firmly with your elbows on the floor, and then relax the muscles. Repeat the exercise at least five times;
Please select several suitable exercises and try to do them daily.
If you do not have enough time for difficult exercises, you can do a simple set of exercises for the muscles of the arms, which can be done even at the office desk or at home, sitting on the couch.
Raise your arms above your head and hold as much as you can;
Spread your arms out to the sides, keep it suspended as long as possible;
Bend your elbows and put your hands up in front of you. Then, with strong muscle tension, lower your elbows down. You must do the exercise twenty times.
Even such simple exercises can keep your hands beautiful if done daily.
In addition to hand gymnastics, train your fingers as well. This will prevent fat from collecting under the skin and making your fingers thick and knobby.
Do these hand exercises daily:
There is a special point on the hand where the watch is worn. With the pad of your thumb, press the point ten times;
- Raise your arms to the sides to shoulder level, then randomly twist and shake your hands for thirty seconds.
Remember that hands can tell a lot about you. Therefore, do not succumb to laziness, exercise, strengthen the muscles of the arms, massage, do not forget about proper nutrition. In general, everything is in your hands, do not forget about it.
Thanks to this training program, you will be able to create beautiful arms and tone your muscles in no time.
Summer has come and it's time to get T-shirts, dresses, T-shirts and all clothes with open sleeves out of the closet. It was at this time that it became clear who was actively training in the spring, and who put it off until later. However, even if you see excess deposits and saggy skin on your hands in the mirror, do not despair. Thanks to this training program, you can quickly learn how to make beautiful and fit arms, as well as tone your muscles.
When it comes to hand training, women, like men, place an emphasis on in their workouts, although it is the triceps that plays the most important role in terms of practicality and aesthetics. Anatomically, it consists of three heads:
- long;
- lateral;
- medial.
For the load, each of them needs different exercises that will allow you to work out a specific part. In general, slow and concentrated movements are what is needed to build elastic muscles and prominent triceps.
Many beginners often prioritize larger muscles and do triceps exercises at the end of a workout when the body is already depleted. Often this interferes with the quality work of this muscle group, because of which it will lag behind. If you want trained and athletic arms, try putting triceps exercises at the start of your workout. A good option would be to allocate a separate training day for this group in order to work out all three beams with high quality.
In terms of functionality, triceps strength plays a more important role than biceps strength. This is especially true in pushing exercises such as bench press and push-ups. Therefore, you need to train triceps not only in order to create a beautiful relief, but also in order to improve your physical fitness.
Effective Triceps Workout
; Effective Triceps Exercises:
- Dumbbell press from behind the head while standing.
- Leading the arm back in an incline.
- French bench press.
- Reverse push-ups from the bench.
- Extension of the arms on the upper block while standing.
- Extension of the arms on the upper block with a reverse grip.
- Push-ups from the floor with a narrow setting of the arms.
Do all of these exercises from the program for 3-5 sets and 12-15 reps. Try to rest no more than 30 seconds between sets. If you want to burn more fat and make your skin firmer, consider switching to plyometric exercises instead of morning cardio. Add them to your workout to increase your calorie burn. For this, the following are perfect:
- jogging in place (with high knees);
- jumping rope;
- alternating jumping on the curbstone;
- jumps with alternating setting of the legs (wide / narrow).
If you want to focus on this muscle group as much as possible and then train it twice a week. The second workout should be in a more power mode, so feel free to add weights and reduce the number of repetitions in sets to 8-12.
Standing dumbbell bench press
This movement is aimed at developing the long head of the triceps. It is best done with a dumbbell. Nevertheless, using other types of weights will allow you to use different sections of the triceps, therefore it is better to alternate them from workout to workout. Use:
- barbell with E-Z-bar;
- lower block in a crossover with a rope handle;
- two small dumbbells.
How to do it:
Take a dumbbell with both hands and lift it up over your head. Try to keep your elbows as close to your head as possible. Next, slowly lower the dumbbell behind your head until your elbows are bent at right angles. At the bottom, pause for a short time, after which, with a powerful movement, return the projectile to its original position.
Leading the arm back in a slope
It's simple enough, but very useful, that will help you get the relief. It uses the long and lateral beams of the triceps more than any other exercise. In order to isolate movement and better fix the body, a reclining bench can be used. During the movement, the arms should be as close to the body as possible - this will create the maximum load on the target muscle group.
How to do it:
Take a dumbbell in your hands, bend over and rest on the bench. Keep your back straight, and raise your chest up a little. Next, move your hand back along the body so that the hand is flush with the shoulder. Do each movement using the strength of the triceps. After a short delay at the peak point, return the dumbbell to the starting position at a slow pace.
French bench press
This is a classic exercise that aims to develop the long and lateral heads of the triceps. Moreover, you can easily change the angle of the bench during the movement in order to better load a particular beam. To do this, it is enough to raise or lower the back of the bench. When doing it, it is very important to keep your elbows close to your head and concentrate the tension on your triceps.
How to do it:
Lie on a bench, grab a barbell or dumbbells and extend your arms up. Bend your elbows slightly if using a lot. Next, lower the bar to your forehead, at the peak point, your elbows should be bent at right angles. Take a short delay, slowly raise the bar and return to the starting position.
Reverse bench push-ups
Exercise perfectly loads the lateral head of the triceps and is considered almost the most versatile. It can be done without weight, or pancakes can be added to increase the load. Reverse push-ups are ideal for, especially if you combine them with other exercises on the same bench.
To complicate the load, it is enough to put one or more pancakes on your thighs. You can also use other weights.
How to do it:
Walk to the side of the bench and sit on the edge. The body should be perpendicular to the bench. Place your hands shoulder-width apart and rest on the edge, palms should "look" back. Legs should be straight and extended forward. Place them on the floor or on a parallel bench if you want to make it harder to move.
Then lean forward a little so that the pelvis is outside the bench and begin to lower it down. The bottom point should be the position when the bend of the arm at the elbow is slightly more than 90 degrees. Then return to the starting position. The movement must be performed using the strength of the triceps.
Extension of the arms on the upper block while standing
With the use of ropes, this exercise perfectly works out the lateral and medial bundles. To change and alternate the load, you can use the usual short handle. To move on to the next exercise, you just need to replace the handle - it's convenient.
Exercises can be combined into one set, performed alternately.
How to do it:
Walk up to the block, stand up straight and grab the selected handle (hands shoulder-width apart). Move your body forward slightly to provide more range of motion. The elbows should fit snugly against the body.
Next, make a powerful movement and squeeze the handle down. At the lowest point, the arms should be perpendicular to the floor. The bar should touch your hips slightly. Then take a short pause and slowly return the handle to its original position.
During the exercise, the shoulders and body must remain motionless, the movement is performed only due to the strength of the triceps and forearms. An exercise like this will help you create beautiful and toned arms.
Extension of the arms on the upper block with a reverse grip
This embodiment shifts the emphasis of the load on the medial head of the triceps and is an excellent alternative to the usual extension of the arms in the block.
How to do it:
Choose a straight or curved handle and hold it with your palms facing up. Hands should be shoulder width apart. Next, lower your arms down until you are fully extended. Take a short stop and slowly lift the handle up until the hands are at chest level.
In this exercise, only the forearms move, the body and shoulders remain stationary. The return of the handle to its original position should be carried out on exhalation, with the maximum concentration of the load on the triceps.
Push-ups from the floor with a narrow stance
It's perfect. It is not considered difficult and is done only with your own body weight, but you can also add extra weight and make an effective triceps exercise even better. In addition to a fairly large load for the medial and lateral heads of the triceps, this push-up option also works out the pectoral muscles well.
How to do it:
Get into your normal push-up position and place your palms closer together, narrower than shoulder-width apart. In the initial position, the arms should be straightened as much as possible.
Lower the body down until the chest is easy to touch the floor (1–2 cm to the floor is allowed). The movement must be performed on exhalation. Take a short hold, slowly straighten your arms and return to the starting position.
These tips and exercises will show you how to make beautiful and toned arms. In addition to using exercise, we advise you to pay attention to proper nutrition. After all, good nutrition is the key to effective training.It is possible to form a beautiful line of arms and elastic muscles with the help of a special set of exercises aimed at the forearms. It is this zone that many girls have a problem. In this area, fat deposits are deposited, and the skin can also sag due to muscle weakness.
Strength training will show results in two months. Muscles will become stronger, their relief will be outlined. The condition for such a result is regular training according to our system, even at home.
A bit of theory: how do women train?
Hands in women can be pumped up with the help of power loads. There is an opinion that they should not be practiced by the fair sex, as they will form too much muscle mass.
In fact, this should not be feared - it is not at all easy to do this, since it is necessary to use large weights, and this is in the characteristics of the female body, it is almost impossible. Muscle mass in women is ten percent less than that of men. For this reason, the increase in volume is much slower compared to the representatives of the opposite sex.
The goal of training is not to increase muscle volume, but to correct and work out problem areas.
In particular, to strengthen the muscles of the arms and burn body fat, instructors recommend choosing the minimum weight and repeating the exercise up to ten times. After the muscles have strengthened, you can gradually increase the weight of the projectile and the number of repetitions. But you must always start with minimal loads! Before giving loads, you need to prepare and strengthen the muscles.
If you have never exercised, it will not be superfluous consult a doctor.
Carefully! You can not use loads during menstruation, with some diseases of the spine and joints.Complex of 6 exercises
There are many ways to effectively pump up your arms, make them stronger and more enduring. Method number one - power loads!
1. Row of dumbbells to the chin
The exercise is not difficult, but very effective. A great type of power load for women. Aimed primarily at the triceps: the part of the forearm where fat is deposited, as well as the area where the skin can sag. It also perfectly tightens the back and all the muscles of the shoulder girdle.
- We hold dumbbells palms inward in the area of the front of the thigh;
- We stretch the dumbbells to the chin, bending the elbows.
For a start, ten repetitions are enough.
2. Bending the arms behind the head
Designed to work out target muscles. Promotes the formation of muscle relief in the forearms and the inner part of the arms.
- We work with one dumbbell. We take it with both hands and lift it up. We pull our arms up, the body forms a straight line, the maximum point of which should be the dumbbell;
- Bending the elbows, we bring the dumbbell back as much as possible;
- Movement only in the elbow joint, the shoulders do not move.
We repeat ten times.
3. Curl of arms with dumbbells
We work out the biceps (the outer part of the forearms).
- We stand straight, shoulders are straightened, chin is raised;
- Pull hands with dumbbells forward;
- We bend and unbend our arms at the elbows simultaneously or in turn. With poor physical fitness, the second option is preferable;
- Only the elbow joint works.
For beginners, the number of repetitions, up to ten times.
4. Various push-ups
All types of push-ups perfectly work out the muscles of the forearm: biceps and triceps. Among other things, push-ups burn calories well, so they are indicated for losing weight.
we perform at the beginning of the workout.
- Standing against the wall, we place our hands in front of the chest and step back a step. We do not lower the head, we do not round the lower back;
- Flexing and unbending the elbows, we perform ten exercises with three approaches.
Push-ups from the table- good for girls. It is a slightly more complicated option than the previous method. We perform an exercise with an emphasis on the tabletop.
- a great opportunity to pump up your hands. This is a simplified version of push-ups, which is difficult for many girls.
- The support is the knees and palms;
- We raise and connect the ankles, or we wind up for each other;
- We do push-ups, fully straightening our arms.
- Resting palms and toes on the floor we stretch the body in a straight line;
- We try to keep the bar for a minute.
We repeat three times.
6. Pulling up on the horizontal bar
One of the most popular basic exercises. It is recommended that you do at least a minimum number of pull-ups with your strength.
If you do it regularly, then the shoulder girdle will strengthen, and then the number of repetitions can be increased.
When doing the exercise the chin should touch the horizontal bar. It is most effective to pull up with regular or.
Watch the video for more details:
- Warm up. We start with an active warm-up for the muscle groups of the shoulder girdle. It can include push-ups from the wall and any gymnastic exercises for the arms, for example, vigorous alternating arm swings up (twenty times) and to the sides (ten times).
- Experienced instructors recommend start training an hour after eating, and start eating no earlier than forty minutes after training.
- Nutrition principles. The diet should be varied - it should contain proteins, fats, carbohydrates. You can't starve, as strength training requires energy.
- Healthy foods. Preference should be given to protein products - fish, lean chicken, cottage cheese, kefir. Porridge also fits well in the diet. The restriction must be observed only for fats.
- Connecting to cardio loads. Strength training, if desired, can be supplemented by jogging, swimming, training on simulators. This contributes to better fat burning, as well as a harmonious distribution of the load on all muscle groups.
- For beginners! For those who begin strength training for the first time, it is recommended to start with the minimum weights. If inadequate loads are used, training can result in a shoulder injury.
- Muscle pain. After the first workouts, everyone has muscle pain. It can be removed by taking a warm bath with sea salt and a few drops of tea tree oil, camphor oil, rosemary or lavender.
Strength training, compared to other types of exercise, gives relatively quick, noticeable results. The muscles become strong, the relief of the arms and forearms appears. The figure becomes more slender, as active loads burn calories well. But we must remember that a necessary condition for obtaining a result is regularity and persistence.
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Even if you only have a couple of weeks, these workouts will help you bulge and gain broad shoulders, powerful chest and large arms.
If you’ve already made plans for the summer, but remember that you forgot to build up lean, strong muscle mass, do not worry: our summer express training program for relief will help you increase the volume of your chest, shoulders and arms in the gym, while getting rid of belly fat. so you can slice along the beach with a slimmer, more prominent V-shape.
In an ideal world, it would be at least 4 weeks before you would see a clear difference in how you look without a T-shirt. But any effort you make is bound to bear fruit.
Even if you have only 1-2 weeks left, the exercises suggested below will allow you to make your body sculpted, pump up broad shoulders, massive chest and large arms while following the correct diet.
Doing this bodybuilding workout is as easy as following: do them one by one, follow the exercise order, sets, reps, and rest times. This program can be adapted for girls to work out muscles for relief, if the working weights are correctly selected. This 3-Day Rocking Muscle Dryer Split is designed to shed excess fat and tone all muscle groups in 4-6 weeks, and with a diet and high intensity workout, even faster, as indicated above.
For best results, swing every other day, then leave 24 hours of rest between workouts to allow the muscles to recover. Plus, add HIIT (if you feel energized) to maximize your body's fat burning potential.
How many reps should you do on the bump?
To achieve the fat-burning effect of exercise, it is recommended to do 12 to 20 repetitions in one set. But in this complex, the range is from 8 to 12 with a rest break of up to 1 minute. This is done on purpose in order to preserve as much as possible and even add muscle mass.
Workout 1: Chest
All three training complexes consist of six exercises, broken down into three supersets. Do all repetitions of exercise 1A, then rest for 30 seconds, and do all repetitions of exercise 1B, and rest for 60 seconds. Do the indicated number of approaches. Continue in the same spirit. As the workout progresses, the number of approaches in the superset will decrease, and the number of repetitions will increase in order to load the muscles even more.
Workout 2: Back and Shoulders
After the chest superset, Exercise # 2 will work your back and shoulders to build volume in your upper torso and back wings. This workout will widen your upper body, creating the appearance of a more athletic figure, and making your waist appear even narrower.
Workout 3: Hands
This set will enlarge your arms by working your biceps and triceps with antagonistic supersets (in which two exercises alternately engage opposite muscle groups). This provides many benefits, including accelerated recovery of non-working muscles (thanks to which you can more intensively perform the next set) and increase pumping.
Relief training program for men
This weekly program is built on the principle of a split, that is, only one muscle group sways on one day, which will allow you to work out a workout efficiently and fully recover by the next.
Workout 1: Chest
This set of exercises is aimed at working out both the upper, lower and middle chest muscles - as well as load your shoulders and triceps - so you can start building more massive, wider and more prominent chest.
1A Dumbbell Bench Press
Benefit: Loads your chest, shoulders and triceps.
Technique: Lie on a horizontal bench, taking dumbbells in each hand, and resting your feet on the floor. Squeeze the weight straight up, straightening your arms, then return to the starting position.
1B Pullover with a dumbbell
Benefit: Opens the chest, fully stretching the pectoral muscles at the lowest point of amplitude with each rep.
Technique: Lie on a horizontal bench with your head on it and your feet flat on the floor. Hold the dumbbell with both hands over your chest, then lower it behind your head. Firmly return the dumbbell to its original position from behind the head, and take the starting position.
2A Incline Dumbbell Close Parallel Grip Bench Press
Benefit: The head-up incline press focuses the load on the upper pectoral muscles.
Technique: Lie on an incline bench, holding dumbbells in each hand near your shoulders, push your chest up and firmly press your feet to the floor. Squeeze the weight straight up until the elbows are fully extended and return to the starting position.
2B Raising dumbbells lying at an angle up
Benefit: Isolates the pectoral muscles, forcing them to do all the work.
Technique: Lie on an incline bench with dumbbells in each hand. Straighten your arms, palms facing each other. With your elbows slightly bent, lower the dumbbells to the sides, then tighten your chest muscles to return to the starting position.
Benefit: Works on the middle pectoralis and the front of the shoulders.
Technique: Stand in the center of the machine frame with the D-handle in each hand. Keeping your arms slightly bent and your chest raised up, slowly lower your arms in an arcuate path, bringing them together in front of your chest. Reverse the movement.
3B Crossover on the block
Benefit: Also loads the middle of the chest, making your pectoral muscles more prominent.
Technique: Same as for crossover clenching, but the hands must be lowered so that they connect at the level of the upper thighs. Try to stretch your arms as best you can at the top of the amplitude.
Workout 2: Back and Shoulders
The first superset will work your upper and middle back to make it wider. This is followed by two shoulder exercises designed to increase the volume of all parts of the shoulder muscles before you finish off the tired muscles with two often overlooked exercises.
1A Vertical link
Benefit: Engages the lats, making the back wider to make the waist appear narrower.
Technique: Grasp the handle with a wide, straight grip. Connect your shoulder blades, push your ribcage up and pull the handle down to chin level. Return to starting position.
Benefit: The machine provides the correct technique for performing the exercise, so take on more weights, keep track of your technique, and focus on contracting your upper back powerfully with each rep.
Technique: Squeeze the handle with both hands, palms facing each other. Keeping your back straight, pull the handle toward you, starting at the elbows. Return to starting position.
Benefit: Allows you to work out the muscles of each shoulder separately, you can squeeze the weight to the full range of motion. Perform each repetition slowly and in a controlled manner.
Technique: Stand straight with dumbbells in each hand at shoulder level, palms facing forward. Squeeze the dumbbells straight up until your arms are fully extended, and return to the starting position.
Benefit: Loads the middle deltas by increasing the width of the body.
Technique: Stand straight with dumbbells in both hands. Lift the weight up through the sides, starting at the elbows. Put your hands down in a controlled manner.
Benefit: You will work on the lats and front of the shoulders again, but do not take too much weight: strict adherence to the technique is a prerequisite for preventing injury.
Technique: Grasp the straight handle with a straight grip with extended arms. Push your ribcage up and pull the handle down in a slightly curved path towards the front of your thighs and slowly return to the starting position.
3B Pull of the block to the face
Benefit: This exercise activates the often overlooked back deltas and, by adding volume, helps create the coveted inverted triangle shape.
Technique: Stand up straight and grip the double rope stick attached to the top pulley with straight arms. As you lift your ribcage up, pull the ends of the handle towards your face on both sides, then return to the starting position.
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Workout 3: Biceps and Triceps
This set of exercises alternately engages your biceps and triceps, allowing you to build arm muscles in a time-saving manner and provide effective recovery between exercises so you can give your best in each set for maximum muscle gain.
1A Bench press with a narrow grip
Benefit: Narrow grip shifts the load from the pectoral muscles to the triceps.
Technique: Lie down with a grip shoulder-width apart. Lower the barbell to your chest, then squeeze the weight back up.
1B Reverse Grip Upright
Benefit: Using this grip works the biceps harder than the straight grip.
Technique: Grasp the handle with a reverse grip shoulder-width apart. Bring your shoulder blades together, push your ribcage up and pull the handle down in front of you until you reach your upper chest. Return to starting position.
2A EZ Standing French Press
Benefit: Isolates triceps and works them in full range of motion. Don't sacrifice technique for high weights.
Technique: Stand up straight with your EZ Barbell with straight arms over your head, shoulder width apart. Lower the barbell behind your head, then straighten your arms, returning to the starting position.
2B Lifting the EZ-bar for biceps
Benefit: Work biceps intensively without putting too much stress on the wrists.
Technique: Stand up straight and grip the EZ bar with a reverse grip shoulder-width apart. Raise the bar up to shoulder level, hold, then, under control, lower the bar down to its original position. Pinch the biceps at the top and stretch the triceps at the bottom with each rep.
3A Triceps Down Press
Benefit: The block helps maintain tension in the triceps both down and up with each rep so that the muscles remain contracted all the time.
Technique: Stand facing the block machine with both hands on the double rope handle with your palms facing each other. Bring your elbows to your sides and pull the handle down until your arms are fully extended and return to the starting position.
3B Hammer flexion with rope on the lower block
