The muscles of the arms most attract attention and are the most revealing. That is why both beginners and seasoned athletes pay special attention to working on their form. Biceps training requires a special approach. In order to achieve the best result, it is necessary to choose the right exercises for the development of this muscle. It’s best to work on your body under the guidance of a trainer who can verify the correctness of the exercises.
Experts offer various exercises to achieve bodybuilders desired goal. Each athlete needs to know the most effective and widespread workouts that will help him achieve excellent results. There are many exercises for the hands. These include successive dumbbell lifts for biceps, elbow bending with a barbell, training on Scott's bench. This category also includes bench presses in all kinds of simulators and blocks.
We work with a barbell
In order for the biceps training on the mass to give the maximum result, trainers recommend using basic workouts, which have already become classics of bodybuilding. Among them are training programs for both novice athletes and experienced professionals. These exercises include lifting the barbell. With this sports tool you can achieve maximum load on the muscles of the hands and get a wide range of motion. The key exercise from this category is quite easy.
Take the shell with a grip from below. Hands should be apart at shoulder level. The barbell at the start is located opposite the hips. Clutching it tightly, take a deep breath, hold the air in your chest, then bend your elbows, lifting the load to your shoulders.
Do it right
When your wrists are at a sufficient level, freeze and tighten your muscles. After that, slowly, without haste, lower the bar to its original position. You need to use a lot of weight, but you should not be too zealous. Indeed, in this case, you can damage the muscles.
Never throw the projectile down. Lowering speed plays an extremely important role. Also pay attention to the final stage of the movement. With the last set reps, you can allow yourself easy cheating.
We lift dumbbells in turn
A biceps training program is not possible without this exercise. To perform it correctly, you must use supination. This device makes the biceps activate throughout its volume. Bodybuilders claim that this exercise is most effective for the muscles that are responsible for flexing the elbow joint.
It can be performed while standing and sitting on the edge of the bench, laid out horizontally. But the best option for trainers consider lifting a projectile with a back that is inclined at an angle of 60 degrees (30 less than the standard). In this case, the biceps is more stretched in the lower part, and its elongated head receives a larger scale load. When the back of the bench is at a right angle, this exercise becomes very similar to working with the barbell in a standing position.
Two ways to work
Lifting dumbbells for biceps is recommended to be performed both in alternate and in synchronized modes. Each of them is effective in its own way. You need to choose the one that is more suitable for your body. Only in this case you can bring your hands in proper shape.
The first option is a powerful biceps training. Do not turn the work with these shells into a strength exercise. The main thing that is required of you is not only to lift the dumbbell a certain number of times, but also to perform supination correctly with each press. The elbows should be strictly along the edges of the body. When they move forward, the exercise is facilitated, but at the same time it loses its effectiveness.
We use Scott's bench
The Biceps Triceps training program also includes work on Scott's bench. It is best to use an EZ boom. Thanks to its direct neck, the hands are insured against unnatural eversion, due to which acute pain appears. In addition, the forearm and wrist joints get tired very quickly and begin to automatically unclench. With this shell you can do wonderful exercises that make up your biceps workout.
The proposed exercise for the hands is oriented primarily to the lower zone of the biceps. When performing it, it is extremely important to rest your elbows on the upper third of the bench, and not to land on it with your chest. Only in this case you will achieve the widest amplitude for the job.
Training the chest and biceps on a Scott apparatus can also be done with dumbbells. In this case, in the lower position of the hand, it is necessary to unbend it to 100 percent. Then you need to raise them to the level of the chin and cut your biceps with all your strength. Such additional load is required with each repetition of the exercise. In no case should you use too much weight. At the same time, the hand is very vulnerable and it is easy to injure it, so the “cheating” in this exercise is taboo.
"Hammer"
The biceps training program offers another effective option for working with dumbbells. The basis of this exercise is the alternate lifting of the shells, which allows you to attack the brachial muscles on all fronts. When performing this exercise, the hands do not need supination. You must maintain your usual grip (keep your palms facing you) from start to finish. At the same time, training the biceps and shoulders muscles takes most of the load. You can perform actions in a standing position and in a sitting position.
At the beginning of the execution, the hands with the dumbbells clamped in them are lowered down, the grip is not strong, the devices barely touch the hips. In this position, when you control your activity and do not supine the brush, you need to raise the load to shoulder level. Then tighten your biceps and gently lower to the starting position. Make sure that the brush does not rotate. Feel strength while contracting and stretching the muscles between your forearm and shoulder. Repeat these steps with the other hand.
"Cheating" when completing a task is strictly prohibited. Make maximum emphasis on the correctness and technicality of your work. This exercise is also possible using the rope handle and lower block. When done correctly, this is a great workout for biceps and back.
Doing triceps
Narrow-grip bar presses distribute the power load between the triceps, chest muscles and décolleté. To avoid this, it is necessary to learn how to concentrate stress on the hand.
How to perform such an exercise correctly? Use a medium weight barbell. Grab it medium, not narrow. At the same time, the back should be comfortable on the bench, and the legs should rest firmly on the floor in order to maintain a stable balance. Straighten your arms with the shell. Make sure the neck is at shoulder level. Now bend your elbows until the bar touches the top of your chest.
Pay special attention: elbows should not go parallel to each other. They must be bred so that an angle of about 45 degrees is formed with the body. In conjunction with a wide grip, they are able to emphasize the power load specifically on the triceps.
Try experimenting with grip and elbows. Try to find the best position. You may find it uncomfortable to work on a horizontal bench. In this case, it is necessary to lower the edge on which the head is located. In this position, you can load the triceps harder. We must not forget that each athlete has his own characteristics of the constitution of the body, and under them you need to adjust the exercises. Only if you adapt will you be able to achieve the highest level of comfort and effectiveness of your workouts.
We use bars
On this projectile, you can perform basic exercises in order to pump up the triceps, chest and front deltas. Starting position - with your palms to yourself, grab the bars and straighten your hands.
Take a deep breath and begin to bend your elbows gradually, gradually descending. In this case, the shoulder joint should be moderately stretched. While working with triceps you can not lower to the maximum "depth". Once at the starting point, start the climb up with the elbows extended. This technique can be varied by periodically shifting the emphasis from triceps to the chest and vice versa.
French bench press
For this exercise you will need an incline bench. It is unique in its kind and clearly directs the load to the very heart of the triceps. The chest and deltas remain intact.
Lower your back to the bench and with a straight grip, lock the EZ-finger in your hands. You should feel triceps stretch in the lower position. Hold your hands at a right angle, and then slowly lift them together with the weight and just as measuredly return to the starting position.
If you do not feel the load in the area of the desired muscle, this indicates that the elbows are not fixed. No need to move them! This will make the exercise easier to perform, but reduce its effectiveness to zero. At the same time, the body will lose reliable fixation, and it will be much more difficult to hold the projectile at the right angle.
Bench Features
The biceps and triceps training ends with the final exercise - the French bench press. It attacks muscles at once on two fronts: you straighten your arm, and then bring it to the body. Do the exercise on a high block. The grip should be shoulder width or slightly narrower if the elbows are fixed relative to the body.
It is necessary to start during the exercise from the top point. In this case, the elbows should be straightened, and the block handle should be pressed down until it is turned off. Hands should be as close as possible to the body. After a short break, smoothly, controlling every millimeter of movement, return your elbows to the point where you started.