![]() ![]() Of course, this equipment is optional, but such fitness gear will give you way more workout possibilities and will enable you to train your chest and tris for different angles. If you have dumbbells, a bench, and some bands, then you can get a gym-quality workout in your living room, bedroom, or garage. If you have some basic equipment, then doing your chest and tricep workout at home makes a lot of sense because you really don’t need any fancy machines to build your body. Exercise 4A: Close-grip push-ups - 3-5 sets of 10-20 reps Locking out the elbows is, after all, the main job of the triceps brachii. After that, you want to achieve full elbow extension by straightening your arms at the top of every rep. ![]() You want to lower the dumbbell as far behind your neck as you comfortably can so that you can properly stretch your triceps and break down the muscle fibers. Just make sure to use a full range of motion to maximize your results. But if you have access to a weight bench, then you can also get identical results from doing a lying tricep extension because the shoulder position (which is what counts for long head activation) is exactly the same. In practice, this often means doing an overhead extension. In order to do that, you need to perform elbow extension-which is the main function of the triceps- while your shoulders are in flexion. Therefore, if you want to build bigger arms, then you have to make the long head of the triceps a real priority in your training. This is because, unlike pushdowns and presses, overhead extensions train the long head of the triceps, which is bigger than both the medial and lateral heads of the triceps combined. No chest and tricep home workout is complete without an overhead extension.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |