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Bicep and Tricep Exercises



Biceps and triceps are considered body parts that the general public equate to strength in an individual. To build these two muscle groups, there are several exercises that you should incorporate into your weight training program to get the best results possible. When training the biceps, the following exercises should be completed as part of your program.

When training the biceps one of the first exercises that should be completed is the standing barbell curl. The barbell curl is great for developing muscle mass within the bicep. You can place considerable stress on the biceps with this exercise when staying in the 8-12 repetition range. To help fill out the bicep, another exercise you can do is the hammer curl. This exercise completed either standing or seated, and used with dumbbells and with your thumbs pointed upward, adds considerable stress to the brachialis which works in connection with the biceps. These are just two basic exercises that help create bigger biceps. Other exercises you can include are alternate dumbbell curls, incline dumbbell curls and, standing cable curls.

The biceps also get included indirectly in exercises that involve working your back such as back rows, lat pull downs and pull ups,

The triceps which is considered to be 2/3 of the arms muscle mass should include heavy mass building exercises as well. One of the best is the narrow grip bench press. Lying on a bench, you take a narrow grip on a barbell and with your elbows in close to your body slowly lower the bar to your chest then press upward.

Another tricep exercise that is used in every gym in America is the parallel bar dips. This exercise uses your body weight to stress the triceps as you lower yourself inside a set of parallel bars and is a good tricep developer. Other exercises that are used to stress the triceps are dips between benches which stress the short outer head of the triceps

You can also include standing barbell triceps extensions, one arm dumbbell triceps extensions and pulley push downs. There are multiple ways you can work this large muscle group which gets included also in such exercises as the shoulder press and the bench press for instance.

It will be important to remember and practice good exercise technique when working your arms. The arms can be easily over trained due to the fact they are involved in working other muscle groups in the upper body.

There are many different variations of bicep and tricep exercises that you can use when weight training. Use your imagination and follow good form to build these two muscle groups to the fullest.


Richard is the owner of Total Joint Fitness LLC which is a weight training website for adults interested in building muscle and stronger bodies or, Just want to get into better condition in preperation for working longer, or enjoying their retirement healthier. For more detailed information and products go to http://www.totaljointfitness.com

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