We have chosen the best for you to strengthen and shape triceps and biceps.
What we’re going to mock, Triceps does not get much jerk. Triceps is occasionally called public transport muscle. Maybe you also know – while holding sticks in public transport, something sprawling is hanging or squirming freely on the underside of your arms.
No wonder. Most people who reinforce their arms here will focus more on biceps, which then enthralled when they are to “show” the state of their muscles.
However, the biceps make up only one-third of the size of the hand, so biceps strokes shape a bit, but the arms continue to act poorly.
How to strengthen your arms
If you want a nice-shaped arm, ideally combine the series with triceps and biceps , starting with a series of triceps exercises (yet you have the head 3 and you should do it well).
Before exercising, give yourself enough time to warm up your muscles, not to end with any injuries. Do not exaggerate the load at the beginning, and keep running smoothly. If you want to read more about how to gain muscles effectively, you can continue here.
Stack of best triceps exercises
Classic handles where your hands are exactly wide-shouldered. Keep elbows close to the hips (do not aim anywhere). The triceps are quite difficult, so do not forget to warm up to keep your muscles from getting damaged !!!
If your classical exercises are too easy for you, you can carry even more stress on your triceps by moving your hands forward. Performing the exercise is beautifully seen in the following video
Rear (triceps) clicks
Place your hands on a chair, bench, or step and adjust the difficulty with your feet. The further away from the body, the more challenging the exercise, the closer, the easier it is. Hold your hands about the width of your shoulders, keep your shoulders naturally, your back straight and keep your neck from being “buried” in your shoulders.
Rear crank with legs up
Rear click in one hand
Lie on a straight bench, feet apart about the width of your shoulders. Grab a straight barbell (can also be used with dumbbells), your forearms perpendicular to the body, and slow, controlled movement to lower the dumbbell. Movement should only come out of the elbows, the upper arm remains in the perpendicular with the floor.
Start the trigger by touching the forehead (do not overload with the risk of
choking the dumbbell on your face !!!) Push the dumbbell back to the starting position.
Girls or beginners can choose a lighter version of lying down with a small load.
Triceps extensions with one-handed dumbbell
Hold it with both hands, the starting position is such that you hold the dumbbell in the extended arms above your head. It’s better to do a sit-up to keep your loins. Run the head behind by shaking hands in the elbows until the triceps reach the maximum position of the dumbbell.
Be careful not to bend in the berms.
Kick-back – one of the best exercises for triceps shaping, especially for women, or for drawing.
Kick-back is the best practice in the cage on the bench.
Bend your right leg down with your knee on the bench, with your right hand extended against the bench.
Lightly bend your left foot, grab a single-handed dumbbell in your left hand, select a hammer grip (the thumb of the hand points to the body, the back of the hand from the body).
Strengthen the abdominal muscles, it is important to have a straight back and not move in the shoulders.
Lift the upper left upper arm so that it is parallel to the body (an angle of 90 degrees should be at the elbow), the forearm pointing vertically down.
With the exhale, pull the left hand with the elbow in the elbow until it is stretched. Then return to the base position with the exhale. The arm and elbow remain fixed all the time!
Kickbacks are sometimes done without a bench, but the movement is not so intense and controlled.
You can find triceps exercises, of course, much more, you can use pulling pulleys, trx , or rubber expanders.
You can find more inspiration in many videos on youtube.
Tips on strengthening biceps
Probably the most popular exercise is biceps strokes .
If lifting a large dumbbell in a standing position, it is good to change the width of the grip . If the grip is wider than the shoulder width, you will be more burdened by the short, inner head, and if you select a narrower grip, you will be burdening the outer head more. If there is a grip on the shoulder width, both heads develop equally.
Big boobs will be mainly for boys because boys do not want maxi biceps and will stay with lighter effects with more repetitions.
Relatively popular are the so-called twenty -sevens – when seven stroke repetitions alternate from the bottom to the mid range, then seven repetitions from half the exercise range and finally seven strokes across the range.
Finally, I recommend adding hammer strokes with dumbbells that will strengthen the deep muscular arm.
Your forearms are best exercised by biceps stroke.
At the end of arm reinforcement, be sure to stretch thoroughly.
Do not forget that stiffening is nothing to you if you undermine your diet.