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CLOSE GRIP BENCH PRESS
Primary Muscles: Chest & Triceps.
Secondary Muscles: Shoulders
Best Rep Range: Between 8 & 10
This is one very difficult excercise and although you may not believe it it is great for adding mass to the triceps. It hits them much more this way than the normal bench press.
Lie on a bench just as you would if you were performing a bench press amd grip the bar closer than shoulder width apart.
From the elbows locked slowly lower the weight towards your chest. Make sure that when the bar comes down it is just above the bottom of your chest and not higher up. When the weight is at the bottom slowly push using your triceps to get it back up to the starting position. You should relly feel the burn in the triceps after you have done this one.
DUMBELL LYING TRICEP EXTENSIONS
Primary Muscles: Triceps.
Best Rep Range: Between 8 & 10
DUMBELL KICKBACKS
Primary Muscles: Triceps.
Best Rep Range: Between 8 & 15
Bend over at the waist, with one hand supporting you on a flat bench. The upper part of your arm should be parallel with your back, the forearm hanging down holding a dumbell.
Slowly start to straighten your bent arm with the weight in in so that you are in effect kicking it back. Dont use sudden movements and let your tricep take the weight. Slowly begin lifting the weight so that it is lifting the dumbell behind you until your arm is fully extended.
Once done slowly lower the weight to the starting position again and repeat.
BICEP STANDING CABLE CURL
Primary Muscles: Biceps
Best Rep Range: Between 8 & 10
Using an underhand grip, grasp a straight bar attached to a low pulley and tsand with your knees slightly bent, abs tight and shoulders back. Tuck your elbows into your ribs, then slowly raise the weight towards your chest without moving your elbows.
As soon as your elbows start to move then you have reached the end of the movement and are ready to start lowering the weight again.
STANDING BARBELL CURL
Primary Muscles: Biceps
Best Rep Range: Between 8 & 12
Grasp a barbell with an underhand grip, your hands about shoulder width apart, knees slightly bent, shoulders back and lower back in natural alignment.
Slowly curl the weight up towards your chest, stopping when your elbows start to move forward. feel the squeeze in your biceps then slowly start lowering the weight again.
EZ -BAR PREACHER
Primary Muscles: Biceps
Best Rep Range: Between 8 & 12
Sit on a preacher-curl bench and grasp the EZ curl bar so your thumbs are slightly higher than your pinkies. Position yourself so your armpits rest against the top part of the pad and your elbows rest firmly on the middle of it.
Curl the bar towards your shoulders, stopping when your elbows start to lift off the pad. Contract your bicep and squeeze at the top before slowly lowering the bar to the original position.
INCLINE DUMBELL CURL
Primary Muscles: Biceps
Best Rep Range: Between 8 & 10
Grasp a pair of dumbells that will allow you to perform at lest 8 reps before muscle failure and lie back on an incline bench. Allow your arms to hang straight down from your shoulders so they are fully extended and your palms are turned away from each other, slowly bend your elbows and curl the weight upwards.
As the weight gets to about a third of the way up rotate your palms inwards so they are facing straight up at the end of the movement.
When at the top of the movement squeeze in peak contraction and hold for a few seconds and slowly lower the dumbells to the starting position.
