Have you ever seen photographs of men with arms that their sleeves just can't seem to contain? One flex, and it's all over for that shirt. Those arms take a lot of effort to build, and heaps of precision. You don't get there by just doing bicep and tricep curls.
Before going into the most effective exercises for that, there's a strategy behind trying to get there: perform supersets. These are two exercises back-to-back, with no rest in between. Supersets create more of a pump in the muscles, to help you lift better. Since you're working seperate main muscles, i.e. the biceps and triceps, it won't affect your performance. Start heavy, then go down to a lighter load as it alerts your body to provide more strength stimulus too.
Without further ado, here are five of the best moves to get your biceps and triceps swole to another level.
Photo credit: Youtube
Skullcrushers are tricep exercises that are far less daunting then they sound. Doing it with an EZ Bar allows for the exercise to be more concentrated and it diminishes elbow flare that'll compromise form. Go to a bench, and have an EZ-bar held with a grip that is shoulder's width apart. Your arms should be perpendicular to the floor, elbows bent. With your upper arms still, begin lowering the bar by flexing your elbows. Once the bar is above your forehead, stop, and extend the elbow to return to starting position.
INCLINE DUMBBELL CURLS
Photo credit: Bodybuilding.com
Shake up your usual biceps move with the incline dumbbell curls. Sit back, and have a dumbbell held in each hand. Your elbows should be close to your chest. Keep your palms facing forward. Begin to curl, but never move your upper arm. Keep contracting your biceps until your dumbbells are at your shoulders. Hold, release and return to start.
SEATED OVERHEAD DUMBBELL EXTENSION
Photo credit: Fitness Power Up
Another classic tricep move is the seated overhead dumbbell extension. Sit down on a bench with a straight back, and hoist up the dumbbell so it is above your head. With your arms as close as possible to your ears, lower the dumbbell behind your head by bending your elbows, and making sure your forearms come in contact with your biceps. Then, use your triceps to raise your arms back to the starting position. If you prefer, you can perform this standing up.
CLOSE GRIP PUSH UP
Photo credit: Dare Bee
These are probably the best bodyweight exercises for building your triceps. Lie on the floor face down, with your hands on the floor slightly closer than shoulder's width apart. Ensure your arms are extended, then lower yourself until your chest almost touches the floor, feeling the concentration in the triceps and your pecs. Return back up to starting position. Always try to do push-ups slowly, rather than speedily, as with slow movements, you tend to activate the targeted muscle group more effectively than just causing fatigue.
Photo credit: Bodybuilding.com
Here's a modification of the preacher curl to target your biceps. Start off by placing the bar against the side of the preacher bench that you would normally sit off. Move to the side of the bench where your arms would normally be, and lay against it. Have your chest and stomach pressed against it, and your body slanted at 45 degrees. Place your upper arms on top of the pad, and have the barbell in your hand, held with your palms facing up. Begin to lift, breathing out as you curl. Squeeze the biceps once you've reached the top of the curl, before returning to start.
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