If the press is the central element of the figure, and the legs are the foundation that supports it, then the hands can be considered ideal accessories. The body does not look full if the arms are not very well developed!
Not all of us are destined to have 20-inch pistols, but this split, combined with a comprehensive work ethic, can help you maximize your potential and take pride in the weapons you can create. This training begins with triceps, as they represent a large group of muscles. Then the second half will consist of three different twisting options for biceps.
Instead of thinking about weight gain, think about how to work with triceps. If you want to isolate them even more, do not touch the chest with a barbell below. Instead, stop the descent about an inch below your chest, and then press up. Squeeze the triceps on top before performing the next repeat. No need to rush here.
Triceps Dumbbell Extension
Doing this with dumbbells instead of a bar will help you achieve a greater range of motion, which makes the exercise much more effective.
When you lower the dumbbells, slightly twist them. When you press up, press at an angle — how you want to touch the wall behind you — instead of pushing straight up. This way you will feel a greater reduction, especially with a long triceps head.
This version of the triceps clip allows you to hit the medial head, which is difficult to navigate using traditional movements. Hold the bar with your palm up. Wide capture will serve you here. Get away from the stack so that the secured load does not touch, and you can maintain tension on the triceps throughout the repetition.
EZ-Bar Preacher Curl
Using a preacher bench keeps your forearms stationary and allows you to better isolate your biceps than if you were doing a permanent curl where you could create an impulse. The quality of repetitions is important here, so don't worry about the weight on the bar. As long as you can complete the rep range and fight at the end, this is a good set. No need to achieve failure here.
Dumbbell with dumbbell
Ideally, do this exercise on a bench with your back to the pillow. Alternative hands on the first set. For the second set, do all repetitions on one side and then switch. Repeat this pattern for the last two sets.
Reclining Curl Cable
Catch the topic yet? If you want your hands to grow fully, they must be diligent and with minimal interference from other areas. Hence the need to find new ways to isolate them.
Lying cable curls will lighten your biceps, as you do more repetitions without the help of the rest of the body. You want to pump as much blood as possible into your muscles, so make sure that each rep is counted and that the rest between sets is minimal. Try to rest for up to 30 seconds between sets if you can.
Every fourth workout, shock your muscles by doing these exercises in a supernatural form. Combine triceps movement with biceps exercise and do them back to back without rest. This is a very effective means of maximizing the pump and increasing the size.