Brutal arms

Train your triceps correctly

There are many different training options for building up the three-part triceps. These can include close bench presses, triceps pull-overs with the EZ bar or the straight barbell, or even some variations of the triceps press on the cable pull. When training the triceps, however, it is particularly important to exploit the full stretching capacity of the muscle. Half bending is of little use here. It is better to use lower weights and perform the exercise correctly so that optimal growth of the triceps is possible. A good exercise to achieve full stretching capacity is working on the cable pull, for example with barbell pull-overs on a flat or incline bench. This is because the movement takes place over the head. If you choose a weight that is too high, you will probably notice it immediately. This is because you will quickly be rewarded with a backward roll if you follow the barbell. It is very important when training the triceps that no exercise should be performed with momentum. Such intensive training, if carried out incorrectly or with too much momentum, would put strain on the tendons and joints. Another tip to encourage the growth of the triceps: do exercises on the cable pulley with one or two arms, using an overhand and underhand grip. This exercise works right down to the last fiber of this large muscle to make it even bigger.

Curls of all kinds are an effective exercise for defining the biceps. Particularly with a barbell, an EZ barbell or a dumbbell while standing. However, the exercise should not be performed with momentum, which can be easily checked by looking in the mirror. Curls can also be done very cleanly with a dumbbell while sitting, especially if the upper arm is leaning against the knee. Training on a machine is not really suitable for beginners, as the machine does not contribute anything to developing a sense of movement. However, it is a good service for advanced users. The question often arises as to how intensively you should train your biceps. There is only one answer to this: as long as you can easily wash your hair, you can go a little harder with your training! Finally, a tip for the die-hards: Training with the barbell on the well-padded and extremely stable curl bench is intensified when your training partner applies slight resistance at the beginning by pulling on the barbell against the movement. After that, you should continue training normally until you can't do anything else and you feel like your biceps are about to explode. Then you've done everything right!