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Tag Archives: gain muscle

Clap Push-ups, Narrow Push-ups, Around The Worlds, Chest Dips

chest plyometric clap push ups press ups

Clap/Plyo Push-ups Don’t worry about full extension of the arms. These are explosive and a great warm-up exercise for chest day. The ‘clap’ itself is not necessary – you can just make sure the hands leave the ground. Try 2-3 sets of  8 reps before your main workout to activate your chest muscles. Narrow Push-ups Chest activation is NOT any …

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Close Grip Bench Press, 3/4 Range Bench Press, Incline Chest Press

bench press chest exercises

Close Grip Bench Press Close Grip Bench Press hits the Clavicular Head. Keep the elbows tucked in. Lower it slowly under control. Try a pause at the bottom of the movement. 3/4 Range of Motion Bench Press Regular hand width, a little more than shoulder width. Extend the arms but don’t lock out the elbows. Elbows don’t need to touch …

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Dumbbell Kickback, Cable Kickback, Cable Pushdown (Two Grips)

dumbbell cable kickback tricep exercises

Dumbbell Kickback The dumbbell kickback hits the Lateral Head of the triceps. Full extension is important, so don’t go too heavy. To increase the contraction, hold at full extension for 1 second. Keep the elbow high for all reps. If you have access to a cable machine, that is a better alternative. Cable Kickback This hits the Lateral Head of …

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Close Grip Bench Press, Skull Crushers, Bench Dips, Bar Dips

skull crushers complete guide exercises triceps

Close Grip Bench Press Have the elbows OUT to hit the Lateral Head. Keep the elbows IN to hit the Medial/Long Heads. Straighten the arms each rep to hit the tricep fully. Lower it slowly under control. Try a pause at the bottom of the movement. Skull Crushers This works All Three Tricep Heads. Lower it behind the head for …

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The Complete Guide To Training Your Triceps – Short Version

Start with Page 1 if you need Basic Anatomy, Tricep Exercises, Articles and Videos. Key Rules For Tricep Training Stick to 9 to 12 sets for Triceps Use a warm-up set of 10-12 reps at a lighter weight to get the blood flowing (this doesn’t count towards your 9-12 sets) To give variety to the muscle, use 3-4 exercises in …

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The Complete Guide To Training Your Biceps – Short Version

Start with Page 1 if you need Basic Anatomy, Bicep Exercises, Articles and Videos. Key Rules For Bicep Training If you are a beginner, try training your biceps three times a week for six weeks. For the intermediate lifter, training them directly every 5-7 days is sufficient, as they train indirectly when you do other workouts Work with 8-12 sets …

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The Complete Guide To Training Your Back

back exercises

This article covers Basic Anatomy, The Back Exercises, some Good Articles and worthwhile Videos. Scroll to the end for Key Rules of Back Training and Sample Workouts. There are several key back muscles to train in the gym, so we’ll start at the top. Anatomy The Trapezius “Traps” muscles are the large triangular muscles in the upper back, between the …

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The Complete Guide To Training Your Chest – Long Version

complete guide training chest exercises

This article covers Basic Anatomy, The Chest Exercises, some Good Articles and worthwhile Videos. Scroll to the end for Key Rules of Chest Training and Sample Workouts. Anatomy The Pectoralis Major is made up of two heads: the Clavicular (upper, near the clavicle) and the Sternocostal (lower, near the sternum). Beneath those muscles lies the Pectoralis Minor. The Clavicular head …

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The Complete Guide To Training Your Triceps

skull crushers complete guide exercises triceps

This article covers Basic Anatomy, The Tricep Exercises, some Good Articles and worthwhile Videos. Scroll to the end for Key Rules of Tricep Training and Sample Workouts. Anatomy The “triceps brachii” is the muscle on the back of the upper arm, connected to the humerus and scapula bones, and to the ulna. They are the largest muscle group in the …

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