Beach season is here, and your bi’s and tri’s are looking flat? The following are some wise choices to make when training the arms to obtain the most out of your reps, get a major pump, and stimulate muscle development.
A1) Chinups (palms in)- till failure.
Grab a chin-up bar with an underhand, shoulder-width grip. Using your lats and arms– draw yourself up until your chin is over the bar.
Pro Tips: Pulling weight from overhead could be hard, however it’s a great means to hit the “peak,” because the arm position helps to further activate the brachialis muscle.
A2) Parallel Bar weighted Dips– 12 reps.
Position yourself onto a pair of dip bars. Lower yourself till your arms are at a 90-degree angle. Push yourself back up until your body is straight– then repeat.
Pro Tips: Use parallel bars rather than the bench dip because when the hands are on a bench, the arm needs to rotate internally and winds up bearing load from a less than perfect position. With parallel bars, the shoulder joint has even more stability.
Carry out 4 rounds of this superset, and rest 90 seconds in between rounds.
B1) EZ Bar Curls– 10 reps.
Grab an EZ bar with a shoulder width grip. Keeping your elbows tight and on your sides, curl the bar upwards– squeezing your biceps at the top of the motion.
Pro Tips: Keep a straight spine. Add a slow eccentric (unfavorable) phase for each rep, and you’ll make your arms work that much harder with the included time under stress.
B2) French Press– 10 reps.
Using an overhand grip on an EZ bar, set on a bench. Lower your lower arms till they are behind your head. Utilizing your triceps muscles, extend your forearms back to their initial position.
Pro Tips: French presses hit the long head of the triceps to reach into a lot of untapped muscle tissue from conventional tricep exercises. Carry out 4 rounds of this superset, and rest 90 seconds between rounds.
C1) DB Hammer Curl– 10 reps.
With a neutral grip, get hold of a pair of dumbbells. Keeping your elbows tight– curl them past a 90 degree angle. Slowly lower them back into position.
Pro Tips: Using a neutral grip will assist in activating the brachioradialis and add thickness to the lower arms and the area of the upper arm closest to the elbow.
C2) Modified Triceps Presdown– till failure.
Set the rope handle for the triceps muscles pushdown on top notch of the bar. Take hold of the handle with both hands and lean your upper body away from the pulley. Extend your elbows downwards while squeezing your triceps.
Pro Tips: Adding some motion away from the torso with the upper arm changes the targeted muscle tissue and activates the long head of the muscle group– meaning even more of your triceps are working for a burn and pump that will certainly make its presence bigger.