Get amazing Triceps and Biceps with these 3 exercises

Flabby arms are a turn-off, especially when waving goodbye to someone and they wave back at them too. Not a pretty sight, right! A lot of people may want to build bulk in the arms but they have no clue what needs to be done. There are great workout plans that provide a solution to working your triceps and biceps to build mass and have stronger arms. Most importantly, it’s been aware which group of muscles makes up the arm so that you’re exercising efficiently. This article will break down all that you need to know.

Triceps Dips

bench-dip2

  • Start by sitting on a bench with fingers clasped on the edge of the bench and thumb resting on top of the bench.
  • Raise your butt off the bench and move slightly forward, bend your knees and spread your feet hip-width apart.
  • Keep your torso straight as you lower yourself down slowly bending your elbows until the upper arm is parallel to the ground or the forearm and upper arm form a 90-degree angle.
  • As you go down make sure that the back is near the bench but not leaning on it for support.
  • Once your arms form the 90-degrees, press down using your palms to lift your body up to starting position.
  • Work 2 sets of 20 repetitions.

Preacher Curl

preacher-curl

  • This exercise requires the use of an E-Z curl and a preacher bench.
  • With your arms resting on the preacher bench and chest firmly against it, at shoulder length hold the E-Z curl bar.
  • Your palms should face forward and slant inwards because of the shape of the bar. That is your starting position.
  • Inhale as you lower the bar until your upper arm is extended, this will make you feel a stretch in your biceps.
  • Begin to exhale the biceps and they should contract as the triceps relaxes. This allows maximum optimization of the workout.
  • Hold this position for a second as you squeeze the biceps hard. Go back to starting position.
  • Work 3 sets of 10 repetitions.

Rope Triceps Pushdown

rope_pushdown

 

  • Stand with feet shoulder-width apart in forward facing a high pulley with a rope attached to it.
  • Grasp the end of the rope with both hands and palms facing each other. This is your start position.
  • Exhale as you pull down the rope down keeping concentration on your triceps. Lower until your hands are stretched straight down.
  • Hold this position for about 3 seconds then slowly inhale as you return the rope back to start position as you move arms back up.
  • Work 3 sets of 10 repetitions.

The arm consists of two major muscles, triceps and biceps and knowing which muscle to work will give you excellent results. No need to hide your arms under long sleeved clothing, choose great workout plans that will sculpt your arms and tone them. Triceps dips can only be done on a dip machine if already have built strength in your arms.

Facebook Comments

Related posts: