| Biceps and Triceps |
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| Biceps and Triceps |
| I sit here and I ponder what to write, this
being the very first time and all.
I think
back to when I was a kid and what I
wanted.
I wanted big arms of course! So, there
you
have it! Biceps & Triceps There is nothing quite like a big pair of arms. The guns; the cannons; the pipes, whatever your pet name is for them, you just want them to be bigger. Biceps An all-time favorite and standard biceps exercise is the straight bar curl. BARBELL CURL - Standing straight up with a slight bend in the knees to protect the lower back, Grip the bar firmly and bring the bar up to shoulder level by raising the forearms up toward the shoulder while keeping the elbows by your sides. give a squeeze at the peak and reverse the course back down. No swinging or tossing the weight around. Use proper form to prevent the possibility of injury. TIP: The shoulders often get recruited in this movement when trying to bring the weight up. You can isolate the bicep a little more by dropping the shoulders down. Think of the shoulders dropping in a visual sense like when someone receives dissapointing news and their shoulders sag. Triceps A great exercise for filling in the back of your arm is a favorite of mine: the lying tricep extension, or as it is commonly known: The Skullcrusher, for obvious reasons! SKULL CRUSHERS - Lying flat on a bench raise the weight to arms lenght as if at the end of a press movement. While keeping your elbows pointed towards the ceiling, slowly lower the bar down to your forehead. Press the weight back up to the extended position to complete the rep. Remember to keep your upper arm perpendicular to the floor and to keep you elbows from flaring out. Keep them in tight. I have found that using a cambered bar helps in taking some pressure off of the wrists. HERE'S A GREAT TRIPLE THREAT TRIPLE SET TO BLAST THOSE ARMS! Dumbbell Hammer Curls followed by Cable Tricep Pressdowns followed by Behind The Back Standing Barbell Wrist Curls. |
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