Hi everyone! Welcome to my website where my focus is to help people get in shape and have a healthy life style. In one of my previous post I did on full body workouts and the benefits of it. Now that we have this here for people that cannot make it to the gym I will be focusing on writing about workouts you can do in the gym for strength and mass. In this post we will focus on the chest and triceps. Now let’s get started:
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The Bench Press
The bench press is a compound exercise, hitting the pectorals, as well as the triceps, anterior deltoid, and your core region.
Compound exercises are important to your routine because they are the most efficient and best way to build muscle. When performing a compound movement such as the bench press, your body reacts to the stress placed on it, releasing the hormones, testosterone, and human growth hormone, into your system. These two hormones help stimulate the growth of muscles and burn fat.
Start your workout split with the bench press. Compound lifts should be performed at the beginning of each training session because they require the most energy. For every movement, form should be mastered before moving up to heavier loads. Not only does this increase efficiency and performance, but, more importantly, the risk of injury decreases.
The bench press can be performed using a barbell or dumbbells. Let’s start with the barbell. Start by laying down supine on the bench under the bar. Grab the bar with an overhand grip and hands equal-width apart. Try to find the middle between a wide grip, which compromises the range of motion, and a narrow grip, one that places more emphasis on the triceps region.
Dismount the bar from the rack and lower it to your chest with your elbows going out. Your elbows should not go to 90-degree angles, however, as that places stress on the shoulders. Instead aim to tuck them in and have them at a 45-degree angle. After the bar reaches your chest, press back up extending your arms.
You can also target your chest with push-ups. Requiring little space and just your body, the push-up hits the same muscles as the bench press and places an even stronger emphasis on your core region because you are in a prone position and do not have the bench for stabilization.
The key to a perfect push up is keeping your body in a plank position. Start in a prone position with the body in a straight line from your head to your heels. Your hands should be slightly wider than shoulder-width apart. Start the movement by lowering your entire body, bending your elbows until they reach 90 degrees. Then push your body back up until your arms are extended. Like the bench press, try to tuck your elbows into a 45-degree angle to keep shoulder injury risk low.
While you’ve targeted your chest with the bench press and push-ups, now is the time to hit it from a different angle. Chest flies are a perfect way to do that.
Using a pair of dumbbells, lie in a supine position on the bench and bring the dumbbells above your chest with your palms facing one another. With a slight bend in your elbows, lower the dumbbells to your sides until you feel a full chest stretch. Keep the movement smooth and under control so you do not place excess stress on the pectoral region.
Once you have reached a full stretch at the bottom of the movement, bring the dumbbells back to the starting position squeezing your pectorals at the top of the movement.
Another great chest movement is the dumbbell pullover. Working in a different direction than both the press and fly, the pullover places a strong emphasis on your core region.
Only using one dumbbell, lie supine on a bench and cup the dumbbell with both of your hands. With your arms fully extended and the dumbbell over your chest, pull it back over your head, feeling a full chest and abs stretch. When you have reached the full stretch, bring the dumbbell back to the starting position. Click Here!
Instead of opting for the more taxing narrow-grip bench press, try some skull crushers. There is no need for a narrow-grip press because you have already completed a regular bench press. Skullcrushers, or lying triceps extensions, are performed using a smaller barbell, a curl bar or a pair of dumbbells.
Start in a supine position on the bench.
Use a narrow overhand grip on the bar or a neutral grip (palms facing one another) if you are using dumbbells. Keeping your arms lined up with the outside of your body, press the weight up so that your arms are fully extended and elbows are in line with your shoulders. Start the initial movement by bending your elbows and lowering the bar back toward your forehead until your elbows reach a 90-degree angle. Press it back up to the starting position, making sure you keep your elbows from flaring out.
Triceps Rope Pushdowns
The triceps rope pushdown is a very popular exercise. Set up pulley so when you grab the rope attachment, you are standing with your elbows at 90 degrees.
Facing the rope, keep your elbows narrow so they are hugging your sides. Push the rope down until your arms are fully extended. To get deeper into the triceps, push out with your wrists at the bottom so they finish with your palms facing the floor.
You’ve used barbells, dumbbells, and cables. Now there’s no access to equipment. That’s fine because you can use your body weight for dips.
Using a chair or bench, place your palms on the edge of it and arms fully extended. Keeping the bottom close to the bench or chair, lower your body until your elbows reach 90 degrees before pushing back up to the starting position.
What about the feet you may ask:
Depending on the strength of your triceps, this can vary. For beginners, keep your feet on the floor and knees bent to 90 degrees. A step up would be extending your legs so they are completely straight.
For an even bigger challenge?
With your feet on a box or bench, place a weight on your legs.
Are you tired yet? These are some really great workouts that focus on your chest and triceps. Now remember if you are just starting to workout don’t over due it and start small and work your way up. Now I will be making more posts about workouts for different body parts so that you can find all you need for a healthy and fit body here in your website! If you would like to leave a comment or anything please do it in the comment section below. Thank you for visiting your favorite website and have a great workout!
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