6 Best Shoulder Exercises.

-
Image
  6 Best Exercises for Shoulders 2021 . Introduction . Shoulders are one of the most important body parts in the upper body .In doing upper body works ,shoulders are on of the most used parts While pulling or pushing the weight with arms ,shoulders are also used to help those arms carry the weight or to pull or push the weight. So,it's very important to make your shoulders strong and healthy. Following 6 exercises will help in making them strong and healthy . 1. Barbell Overhead Presses . Barbell Overhead Press also known as Military Press or Simple Press. This exercise is performed in two ways With standing position. Seated position.  .Standing position In standing position it's quite difficult to perform because of no proper balance and zero support to the back. Most of the old school bodybuilders used to performed it in standing position with a barbell rod . Figure below will guide you to perform it with a proper technique. .Seated Position. Seated position i...
1 comment

5 Best Tricep Exercises.

-

 

  5 Best Tricep Exercises.


Introduction. 
Big or Strong arms are the most observed or significant part of the body. Ever gym guy has a  wish to develop big guns and these big guns are only possible by doing and using right technique or method of exercise. Many people ignore the tricep muscles in their workout only focusing on their bicep exercises. Triceps exercises are also important as that of Biceps exercises. One of the famous bodybuilder "Gary Strydom " said that triceps are the 2/3 of the arm which means tricep muscles add or increase more size to the arm as compared to the bicep muscles.
Tricep muscles as the name recommends are divided into three parts
1 Long head
2 Mid Head
3 Short head

1. Lying Tricep Extension or Skullcrusher.
Lying tricep extension also called Skullcrusher or French presses, are the exercises for the rear or backpart of the arm known as Triceps( Triceps means three heads or muscles).Lying tricep extensions are quite possibly the most animating activities to the whole tricep muscle . It works the rear arm muscles from the elbow right to the latissimus dorsi. Because of its full utilization of the triceps muscle, the tricep lying extension are utilized by numerous individuals as a feature of their muscle growth.
An EZ curl bar is used for doing this exercise lying straight on a bench with your arms above your head,locking the elbows and slowly bring the curl bar down at the forehead.
Sets 3 -4.
Reps 10 - 12.
Rest 60 seconds. 



2. Close-Grip Bench Press.
This exercise is the second best exercise in the list .This exercise activates all three heads or muscles of the rear arm. You can perform it at the start, mid or at the end of the tricep workout. Moreover this exercise is basically performed for adding size to the arm.
It's  your preference whether you perform it on the smith machine or with free barbell or a rod.
The figure below will further help you out how to perform it.
Sets 3-4
Reps 10 -12
Rest 60 seconds

 

3. Overhead Triceps Extension.
Over head tricep extensions are performed in two ways
With dumbells
One arm dumbell tricep extension also known as Arnold way of tricep extension. If u want to go with dumbells it's good but remember to use the proper way or technique.
Hold a single dumbell in your hand and bring it over your head keeping your arm in a still position in order to create more tension  in the tricep muscles
With EZbar curl
Ezbar is another option for the tricep workout.
Holding the bar over your head and slowly bring the bar over your head and then back to the rest position .
Sets 3-4
Reps 10 -12
Rest 60 seconds




4. Cable Overhead Extension.
Cable overhead are the considered as the basic or mandatory exercise for triceps development.
Most of the athletes in gym  like to do this exercise using a rope or with help of the small bar
This exercise activates and targets all three heads of tricep.
Sets 3 -4
Reps 10-12
Rest 60 seconds 



5. Close-Grip Push-Ups.
Close grip Push-Ups are also considered another good exercises for triceps .It's not only pump your pectoral muscles but it's also good for bringing more tension in the tricep muscles . It could be performed at the start or at the end of the workout.
Sets 3-4
Reps 10-12
Rest 60







Comments

Post a Comment

Popular posts from this blog

6 Best Shoulder Exercises.

-
Image
  6 Best Exercises for Shoulders 2021 . Introduction . Shoulders are one of the most important body parts in the upper body .In doing upper body works ,shoulders are on of the most used parts While pulling or pushing the weight with arms ,shoulders are also used to help those arms carry the weight or to pull or push the weight. So,it's very important to make your shoulders strong and healthy. Following 6 exercises will help in making them strong and healthy . 1. Barbell Overhead Presses . Barbell Overhead Press also known as Military Press or Simple Press. This exercise is performed in two ways With standing position. Seated position.  .Standing position In standing position it's quite difficult to perform because of no proper balance and zero support to the back. Most of the old school bodybuilders used to performed it in standing position with a barbell rod . Figure below will guide you to perform it with a proper technique. .Seated Position. Seated position i...
Read more

Best Back Workouts

-
Image
   Best Back Workouts. Introduction. Back is considered as one of the most important part in bodybuilding. If you look back in the past we have so many bodybuilders with great back developments like Arnold Schwarzenegger, Samir Bannout,Dorian Yates,Ronnie Coleman and many others of the current era. The main reason behind the back development are the multi muscles in the back. Back has many muscles lower, mid and upper  parts. It's easy to develop back muscles faster as compare to other muscles in the body. So following exercises will help you out in developing a great and strong back.   Lats Pull down. It is a mandatory exercises for the back developement. Many of the gym has pull down machine for doing this exercise. The pulley bar should be grasped wider to the shoulder width .The more you grasp the attached bar wider the more you get your Lats development of the back.The most important thing is to remember is that you have to move your hands full up and  then...
Read more