Tag Archive | "biceps"

Resistance band curl to press

Resistance band curl to press Sculpt your biceps with this resistance band workout.Targets: Biceps, DeltsPerks: This compound movement allows multiple muscle groups to be worked with one exercise, making it time efficient and adding to the difficulty of your workout. Sculpt the arms with this two-in-one exercise.Move: Stand with both feet on top of the band, about hip-width apart.(Fit Tip: You can control how easy or hard the exercise is by where you stand on the band to create more or less tension.) Start with both arms straight and begin to curl the arms up and towards the chest. Keep your elbows locked at your side.

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Resistance band curl to press

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Step-up with a bicep curl

Step-up with a bicep curl Work your biceps, butt and legs with this fat-blasting workout from Nichelle Laus.How toStand with left foot on a sturdy bench, step, or chair with a dumbbell in each hand.Step up onto the bench and raise the right thigh so it’s parallel to floor; at the same time, curl weights up toward shoulders.Return to starting position, switch legs and repeat.NEXT: Browse more exercises for toned arms>>Photo credit: Dave Laus

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Step-up with a bicep curl

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<div id="DPG" webReader="72.0036385688"><div class="side-bar" webReader="-14.5273972603"><div class="c12"><img src="http://www.bodybuilding.com/fun/images/2014/train-magazine-vital-stats-b.jpg"/></div><h3 class="article-title c13">Vital Stats</h3><p><strong>TRAIN MAGAZINE</strong><br />The Official Print Partner of Bodybuilding.com</p><p><strong>Website:</strong> <a href="https://train.magcs.com/IT2C51/subscribe" rel="nofollow" target="_blank">https://train.magcs.com/</a><br /><strong>Facebook:</strong> <a href="https://www.facebook.com/TRAINmagazine" rel="nofollow" target="_blank">TRAINmagazine</a><br /><strong>Twitter:</strong> <a href="https://twitter.com/TRAINmag" rel="nofollow" target="_blank">TRAINmag</a></p></div><p>People tend to focus on the biceps and neglect the triceps, but many weightlifters can't seem to realize that the triceps make up two-thirds of the upper arm, while the biceps are, simply put, just the icing on the cake.</p><p>The triceps may be an explosive muscle but they can also succumb to fatigue easily, so performing countless amounts of sets and reps may be counterproductive. I recommend both high and low rep sets to trigger maximum growth and ultimate shape.</p><h3 class="article-title">Gethin's Triceps Armageddon</h3><p>The elbow joints commonly become inflamed and injured if adequate warm-up sets aren't applied. I recommend at least two warm-up sets before entering your first working set. But use your instinct. If you feel that your muscles or joints need more warm-up sets, then feel free to adapt accordingly.</p><p>During your 2-minute rest period, stretch the triceps muscles to encourage full muscular development. Stretching can improve the muscle's shape by pulling apart the fascia that surrounds muscle fiber bundles. Once the blood is pumped within the fibers of the triceps, the elasticity is improved and already under expansion due to the flood of nutrient- and oxygen-rich blood. The perfect duration to hold each arm stretch is for 30 seconds each.</p><p>In this workout, we target the rear muscle of your arm, applying stress to all three heads of the triceps with strict form. Complete the three exercises back to back in a giant set manner with no rest in-between, much like a circuit.</p><img src="images/2014/pumping-iron-kris-gethins-top-3-triceps-exercises-2.jpg" width="560" height="408" border="0"/><p>"The triceps may be an explosive muscle but they can also succumb to fatigue easily, so performing countless amounts of sets and reps may be counterproductive."</p><div id="meal-plan-table"><h6>Giant Set: Rest 2 minutes between sets</h6><ul><li class="rowBgColor c14"><span class="mpt-images"><a href="javascript:pop('triceps-pushdown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/343/Male/t/343_1.jpg" alt="Standing Cable Push-Down" width="53" height="53"/></a> <a href="javascript:pop('triceps-pushdown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/343/Male/t/343_2.jpg" alt="Standing Cable Push-Down" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('triceps-pushdown')">Standing Cable Push-Down</a></strong><br />2 warm-up sets, 5 sets to failure at 20-25 reps</span></li>
<li class="rowBorderColor c14"><span class="mpt-images"><a href="javascript:pop('seated-triceps-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/341/Male/t/341_1.jpg" alt="Seated Double Overhead Dumbbell Extension" width="53" height="53"/></a> <a href="javascript:pop('seated-triceps-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/341/Male/t/341_2.jpg" alt="Seated Double Overhead Dumbbell Extension" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('seated-triceps-press')">Seated Double Overhead Dumbbell Extension</a></strong><br />2 warm-up sets, 5 sets to failure at 8-12 reps</span></li>
<li class="rowBgColor c14"><span class="mpt-images"><a href="javascript:pop('triceps-pushdown-rope-attachment')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/54/Male/t/54_1.jpg" alt="Standing Rope Push-Downs" width="53" height="53"/></a> <a href="javascript:pop('triceps-pushdown-rope-attachment')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/54/Male/t/54_2.jpg" alt="Standing Rope Push-Downs" width="53" height="53"/></a></span> <span class="mpt-content content c15"><strong><a href="javascript:pop('triceps-pushdown-rope-attachment')">Standing Rope Push-Downs</a></strong><br />2 warm-up sets, 5 sets to failure at 10 reps with ropes wide, 5-second rest-pause, 5 sets to failure at 20 reps with ropes together</span></li>
</ul><br /></div><br /><h3 class="article-title">EXERCISE 1 </h3><p>Attach a straight bar to the overhead pulley and grasp with an overhand grip two inches apart. Keep your hands level with your lower chest when starting this exercise; keep your elbows tucked tight against the side of your torso. Your back should be relatively straight with your knees slightly bent. Extend the bar down until your arms are locked straight, while still rigid by your sides. Repeat this movement until failure is reached at approximately 20-25 repetitions.</p><img src="images/2014/pumping-iron-kris-gethins-top-3-triceps-exercises-1.jpg" width="560" height="404" border="0" class="c16"/><h6 class="altH6 c17">Standing Cable Push-Down</h6><p><strong>Tip:</strong> The standing cable push-down is an isolation movement that directly targets the outer and medial head of the triceps. Being a cable exercise, you can guarantee constant stress is placed upon the triceps during the whole range of movement when performed correctly.</p><h3 class="article-title">EXERCISE 2 </h3><p>Select a dumbbell that will allow you to reach failure around 8-12 reps. Sit on a military bench with your back flat against the vertical pad support. Lift the dumbbell overhead with both palms placed flat against the inner plate surface. Both elbows should be tucked tight to your ears. Beginning with the dumbbell behind your head, extend up and stop three inches before locking out to keep constant tension placed upon the triceps muscles. The upper arms and elbows should remain static while only the lower arms extend up and down.</p><p><strong>Tip:</strong> Constant tension is harder to apply to this free-weight movement, so be sure to shorten the range of movement slightly once tension feels lessened.</p><img src="images/2014/pumping-iron-kris-gethins-top-3-triceps-exercises-3.jpg" width="150" height="280" border="0" class="float-right c18"/><h3 class="article-title">EXERCISE 3 </h3><p>Fasten a rope attachment to a high pulley and hold it with palms facing each other. As you bring the rope down, pull each side of the rope outward toward your thighs. Hold and contract this position for one second before returning to the start position. Aim to reach failure at 10 repetitions. Once failure is reached, try leaning slightly forward. Draw both ropes together until your palms almost touch, and after a five-second rest perform the movement again until failure is reached at an additional 20 reps.</p><p><strong>Tip:</strong> By twisting the wrist in a pronated fashion while pulling each rope outward, the contraction becomes accentuated, with more detailed muscle fiber recruitment coming into play.</p><a href="https://train.magcs.com/IT2C51/subscribe" rel="nofollow" target="_blank"><img src="http://www.bodybuilding.com/fun/images/2014/train-magazine-banner-1-24-2014.jpg" width="560" height="200" border="0" class="c19"/></a><br class="c20"/><h3 class="article-title">Recommended For You</h3><div class="c23" webReader="4.55"><a href="http://www.bodybuilding.com/fun/boot-camp-fit-grenades-rhino-crossfit-boot-camp.html"><img src="http://www.bodybuilding.com/fun/images/2014/get-boot-camp-fit-small.jpg" alt="" width="200" height="114"/></a><div class="c22" webReader="5.6"><h4 class="c21"><a href="http://www.bodybuilding.com/fun/boot-camp-fit-grenades-rhino-crossfit-boot-camp.html">Boot Camp Fit: Grenade's Rhino CrossFit Boot Camp Workout</a></h4><p style="display: inline;" class="webReader-styled">
Think you've got what it takes to hang with the ripped athletes of Team Grenade? Test yourself with this grueling boot camp workout!</p></div></div><div class="c23" webReader="4.865"><a href="http://www.bodybuilding.com/fun/3-benefits-of-weightlifting-complexes-and-3-sample-complexes.html"><img src="http://www.bodybuilding.com/fun/images/2014/3-benefits-of-weightlifting-complexes-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c22" webReader="6.255"><h4 class="c21"><a href="http://www.bodybuilding.com/fun/3-benefits-of-weightlifting-complexes-and-3-sample-complexes.html">3 Benefits Of Weightlifting Complexes And 3 Sample Complexes!</a></h4><p style="display: inline;" class="webReader-styled">
Busting through plateaus can be frustrating, but this article makes complexes seem simple. Burn fat in a hurry and expedite your progress!</p></div></div><div class="c23" webReader="5.11520737327"><a href="http://www.bodybuilding.com/fun/kris-gethin-vs-team-grenade-dtp-biceps-and-triceps-workout.html"><img src="http://www.bodybuilding.com/fun/images/2013/gethin-vs-grenade-dtp-arms-assault-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c22" webReader="6.8202764977"><h4 class="c21"><a href="http://www.bodybuilding.com/fun/kris-gethin-vs-team-grenade-dtp-biceps-and-triceps-workout.html">Kris Gethin Vs. Team Grenade, Round 3: DTP Biceps And Triceps Workout</a></h4><p style="display: inline;" class="webReader-styled">
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Pumping Iron: Kris Gethin's Top 3 Triceps Exercises

People tend to focus on the biceps and neglect the triceps, but many weightlifters can’t seem to realize that the triceps make up two-thirds of the upper arm, while the biceps are, simply put, just the icing on the cake.

The triceps may be an explosive muscle but they can also succumb to fatigue easily, so performing countless amounts of sets and reps may be counterproductive. I recommend both high and low rep sets to trigger maximum growth and ultimate shape.

Gethin’s Triceps Armageddon

The elbow joints commonly become inflamed and injured if adequate warm-up sets aren’t applied. I recommend at least two warm-up sets before entering your first working set. But use your instinct. If you feel that your muscles or joints need more warm-up sets, then feel free to adapt accordingly.

During your 2-minute rest period, stretch the triceps muscles to encourage full muscular development. Stretching can improve the muscle’s shape by pulling apart the fascia that surrounds muscle fiber bundles. Once the blood is pumped within the fibers of the triceps, the elasticity is improved and already under expansion due to the flood of nutrient- and oxygen-rich blood. The perfect duration to hold each arm stretch is for 30 seconds each.

In this workout, we target the rear muscle of your arm, applying stress to all three heads of the triceps with strict form. Complete the three exercises back to back in a giant set manner with no rest in-between, much like a circuit.

“The triceps may be an explosive muscle but they can also succumb to fatigue easily, so performing countless amounts of sets and reps may be counterproductive.”

Giant Set: Rest 2 minutes between sets

EXERCISE 1

Attach a straight bar to the overhead pulley and grasp with an overhand grip two inches apart. Keep your hands level with your lower chest when starting this exercise; keep your elbows tucked tight against the side of your torso. Your back should be relatively straight with your knees slightly bent. Extend the bar down until your arms are locked straight, while still rigid by your sides. Repeat this movement until failure is reached at approximately 20-25 repetitions.

Standing Cable Push-Down

Tip: The standing cable push-down is an isolation movement that directly targets the outer and medial head of the triceps. Being a cable exercise, you can guarantee constant stress is placed upon the triceps during the whole range of movement when performed correctly.

EXERCISE 2

Select a dumbbell that will allow you to reach failure around 8-12 reps. Sit on a military bench with your back flat against the vertical pad support. Lift the dumbbell overhead with both palms placed flat against the inner plate surface. Both elbows should be tucked tight to your ears. Beginning with the dumbbell behind your head, extend up and stop three inches before locking out to keep constant tension placed upon the triceps muscles. The upper arms and elbows should remain static while only the lower arms extend up and down.

Tip: Constant tension is harder to apply to this free-weight movement, so be sure to shorten the range of movement slightly once tension feels lessened.

EXERCISE 3

Fasten a rope attachment to a high pulley and hold it with palms facing each other. As you bring the rope down, pull each side of the rope outward toward your thighs. Hold and contract this position for one second before returning to the start position. Aim to reach failure at 10 repetitions. Once failure is reached, try leaning slightly forward. Draw both ropes together until your palms almost touch, and after a five-second rest perform the movement again until failure is reached at an additional 20 reps.

Tip: By twisting the wrist in a pronated fashion while pulling each rope outward, the contraction becomes accentuated, with more detailed muscle fiber recruitment coming into play.


Recommended For You

Boot Camp Fit: Grenade’s Rhino CrossFit Boot Camp Workout

Think you’ve got what it takes to hang with the ripped athletes of Team Grenade? Test yourself with this grueling boot camp workout!

3 Benefits Of Weightlifting Complexes And 3 Sample Complexes!

Busting through plateaus can be frustrating, but this article makes complexes seem simple. Burn fat in a hurry and expedite your progress!

Kris Gethin Vs. Team Grenade, Round 3: DTP Biceps And Triceps Workout

If you’ve never tried DTP, Kris Gethin’s brutal training system, this is the perfect place to start. Attack your arms with Gethin and Team Grenade!

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Pumping Iron: Kris Gethin's Top 3 Triceps Exercises

Posted in Bodybuilding, Exercises, NutritionComments Off on Pumping Iron: Kris Gethin's Top 3 Triceps Exercises


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Paige Hathaway

1 day 11 hours ago

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