Biceps and triceps Workouts increase your muscles size

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Best Biceps and triceps Workouts
Best Biceps and triceps Workouts

which part you are going to train.?If you are going to do biceps and triceps So you are on the right place you must read this how to to do biceps and triceps workout together for good pump.It is very important to have good knowledge for good workouts As we know, biceps has two muscles biceps  brachii  (short head) and biceps  brachii  (Long head)We are gonna train these muscles with the following exercises ( biceps curls, preacher curls, hammer curls, cable curls,) and triceps has three muscle’s lateral head,medial  head, Long head and gonna train these muscles with the following exercises ( OVERHEAD DUMBBELL EXTENSION, TRICEPS PUSHDOWN, SKULL CRUSHERS, PARALLEL BAR DIPS)

We have to warm up before starting the workout.  Important to start a good warm up workout Because good warm up prevents injury during biceps and triceps workouts and gives us a good start. So first warm up and then make sure we will focus on correct form, concentration on muscle contractions,breathe inhale and exhale and on weight also. After warm up our first exercise gonna be overhead dumbbell extension. 

Top 6 Best Biceps and triceps Workouts

 1.OVERHEAD DUMBBELL EXTENSION

Biceps and triceps Workouts-OVERHEAD DUMBBELL EXTENSION
OVERHEAD DUMBBELL EXTENSION

Equipment needed : Dumbbell & Adjustable bench

Target : triceps muscle, comprised to the (LATERAL HEAD, MEDIAL HEAD, LONG HEAD  )

Level : Beginner

As you know, we are going to have our first exercise. Overhead dumbbell We put this exercise in the first category because this exercise makes our muscles very active and also pumps a lot.To do this exercise we will need a dumbbell. The weight of the dumbbell should be your recording so that you can extract 12 to 15 reps.You can also use the barbell for this exercise. This exercise is one of the best exercises in triceps exercises.

So let’s start this exercise with the best technique.

Workout technique

You can do this exercise by sitting on the bench and can also do standing up. If you have to do this exercise sitting then you will need a bench.

bench balance your body weight If you do this workout on the bench, you are protected from injury.You can be insured by standing and doing workouts.

To do this workout you need a dumbbell.You have to hold the dumbbell with both hands and take the state exactly above the head, will your elbow touch your ear You do not have to remove the elbow and move your hands backwards including dumbbells.The hands have to be straightened, including the back dumbbells.

In this workout you have to take care of your breathing and when you take the dumbbell down, you will breathe and when you take the dumbbell up, you will release the breath.

Set 3 to 4 Reps 6-8, 8-10, 10-12.

“overhead dumbbell extension and preacher curls both will do alternative like first set over head and second set preacher repeat it same as mention if you follow this instructions then definitely your will get good pump and achieve good body shape”

2.PREACHER CURLS

Biceps and triceps Workouts-Preacher curls
Preacher curls

Equipment needed : Preacher dumbbell curls & Preacher curls bench

Target : biceps  brachii inner head, biceps  brachii  outer head, brachialis inner, brachialis outer, brachioradialis

Level : Beginner

Our second exercise is Preacher curls. We have kept the preacher curls as second exercises Because when we overhead, our triceps muscle gets pumped up a lot After that when we over head the same happens in our biceps, as a result, both the biceps and triceps get pumped too much and a muscle pump means that when you have a muscle pump, your mind motives you and after the muscle is pumped, you see a different power Due to which you are able to do more workouts and you can also lift more weight.It is very important to be your mind motive in bodybuilding.  If your mind is motivated , then you will be able to do a very good workout.So let’s know some techniques.

WORKOUT TECHNIQUE

We need a preacher curl machine. Because we have to do this workout on the preacher machine itself  Because the preacher machine is made in such a way that when you do preacher, only part of your biceps is train.Causing the biceps to pump even more.

If your preacher machine is adjustable such that you have a seating seat, it can be up and down, then first set according to yourself. After that you have to sit. Do your body weight to move forward. And raise your hands to the front and place it over the preacher pad (Keeping your arms and your chest placed against the padding), make sure that your hands should be straight so that you can lift the barbell placed on the preacher.

You will now hold the barbell after holding it, you will lift it upwards. Make sure your elbow should be exactly touching the preacher pad and when you lift the barbell the shoulder and the measurement of your hand should be exactly parallel.

In this workout you have to take care of your breathing and when you take the barbell down, you will inhale and when you take the barbell up, you will exhale the breath.
Set 3 to 4 Reps 6-8, 8-10, 10-12.

3. TRICEPS PUSHDOWN

Biceps and triceps Workouts-TRICEPS PUSHDOWN
TRICEPS PUSHDOWN

Equipment needed :  adjustable cable machine, small z-bar, v-bar, etc

Target : triceps muscle, comprised to the ( lateral head, medial head, long head  )

Level : Beginner

Pully push down exercise is a very good exercise. For our triceps muscles lateral head,medial head, long head, these exercises give a lot of boost to our muscles. We have placed this exercise at third number because the 2 exercises we have done earlier pump our muscles a lot and after that we will do this exercise which we call pully push down which will give us an extreme pump and muscles Improvement will be seen in the size.It is very important to have a good technique for good workouts.So let’s know which technique is best for Pulley Pushdown.

Workout technique

To do the pully push down exercise we will first need a pulley machine.  On which we could do Pully push Down Workout Because on the pulley machine itself, we will be able to do pulley push down perfectly.

Always look at the weights once before doing this workout. Because if we use more weight while exercising, then our posture will also be wrong and we will also enjoy ourselves.

Every workout has a different body posture which we also call body posture which helps us to do the workouts. We have to take care that we have to stand upright first.  After that we will hold the V-bar, rope, then our chest should be in front and the body has to bend slightly forward and make a 45 degree angle. The posture of the body will be made in such a way that you stand upright and your upper body is slightly forward.  Go and your feet should remain the same, you should press your triceps with your back i.e. your (latissimus lanyard)) back muscle, after this you will push the rope forward, moving it downwards.  Have to bring the rope back so that your hand makes a 90 degree angle with your elbow and repeat it in this way and complete the whole set.

In this workout you have to take care of your breathing and when you take the Rope down, you will exhale and when you take the Rope up, you will inhale the breath.

Set 3 to 4 Reps 6-8, 8-10, 10-12.

4.HAMMER CURL’S

Biceps and triceps Workouts-HAMMER CURL'S
HAMMER CURL’S

Equipment needed : dumbbell, box bar, Rope

Target : biceps  brachii inner head, biceps  brachii  outer head, brachialis inner, brachialis outer, brachioradialis

Level : Beginner

As you know, hammer curls are a very good exercise for biceps.we are mentioned this exercise in biceps and triceps workouts because This exercise activates all the muscles in our biceps and four arms And Most people do hammer curls in the last. That is, in the last exercise of the biceps Because it makes the five muscles of our hands very active.

But we will take this exercise among the rest of the exercises Because it will break our tissue even more, so when we exercise more then it will pump our muscles extremely but we are going to exercise by pushing down with a hammer curl, then you can understand that  How is our workout going to be?  Here are some techniques of hammer curl that we have to learn.

WORKOUT TECHNIQUE

We need a dumbbell, box bar, bench and Rope which is attached to the machine. 

We will do hammer curls with dumbbells.We can do this workout by standing and we can also do it by sitting on the bench.

To do this workout standing first of all we have to lift the dumbbells and stand upright and After that we hold Dumbbells in our hands just like the Straight line And slowly bring it up Remember that your elbow is making a 90 degree angle when your hand comes up.and slowly bring it down. do it until your set complete

To do this workout on the bench, first of all you will need a bench, then you have to sit on the bench After that the dumbell will be needed because we have to do this workout with the dumbbell, so first we have to lift the dumbbell and sit on the bench, after that we have to hold the dumbbell in our hands like a straight line and slowly bring it up  Let’s remember that your elbow is making a 90 degree angle when your hand comes up and do it slowly down. do it until your set complete

In this workout you have to take care of your breathing and when you take the dumbbell down, you will inhale and when you take the dumbbell up, you will exhale the breath.

Set 3 to 4 Reps 6-8, 8-10, 10-12.

5. SKULL CRUSHERS

Biceps and triceps Workouts-SKULL CRUSHERS
SKULL CRUSHERS

Equipment needed : Dumbbell, Barbell & Bench

Target : Biceps  Flexor carpi Ulnaris, palmaris longus, pronator teres, Biceps brachii, Flexor carpi Radialis, Triceps brachii,

Level : Beginner


Lying barbell triceps extension also known as skull crushers, french extensions .we put this exercise in biceps and triceps workouts because skull crushers is one of the best exercises and the most effective exercise. mostly people do this wrong .So here we will know how to do skull crushers exercise properly.  What is his perfect form.This exercise activates and pumps these muscles of our triceps like biceps Flexor carpi Ulnaris, palmaris longus, pronator teres, Biceps brachii, Flexor carpi Radialis, Triceps brachii. As we know As we know This workout will be done with the help of benches and dumbbells About which we will know further how to do this workout.

Bodybuilders like this workout very much like Bodybuilders like this workout very much like arnold schwarzenegger, ronnie coleman, jay cutler etc. And it is also true that some bodybuilders abandon it.  Because this workout is very tough and this is the most stimulating exercise out of all triceps workouts. A skull crusher is an  isolation exercise, meaning this exercise uses just one joint.The skull crusher can be very beneficial for fixing imbalance in the triceps or rehabilitation for injury.

WORKOUT TECHNIQUE

 

You can do this exercise by lying on the bench So we’ll need bench. We can use Barbell and also Dumbbell. If you have to do this exercise with a machine then you need a rope & v-bar.

You can do this exercise by lying on the bench We have to lie perfectly straight on the bench After lying on the bench, our back will not come out on the left side nor will it come out on the right side, but it will be in a straight line, after that we have to weight the barbell according to ourselves, after that we have to barbell  We have to lift it or we can also lift it with the help of someone, remember that when you lift the barbell, your grip should be very strong if your grip is less  If it is heavy, then the whole weight will fall on you, so now we have held the barbell right in front of our mouth,

it will create a state line exactly like a 90 degree angle with our hands and after that we do not have to bend our hands Turning the album, we have to bring it towards our head, now we can touch the barbell on the bench and also on our forehead. I recommend that you can adopt any technique But you slow down a bit so that your muscle contraction is very high and you get a good result, then move the barbell up as much as you can. Similarly, repeat your complete set.

In this workout you have to take care of your breathing and when you take the barbell down, you will inhale and when you take the barbell up, you will exhale the breath .

Set 3 to 4 Reps 6-8, 8-10, 10-12.

6.  BICEPS CABLE CURL

Biceps and triceps Workouts-biceps cable curl
biceps cable curl

Equipment needed : Cable Machine, Z-bar, cable barbell

Target : biceps ,brachialis, deltoids, forearms etc

Level : Beginner

We all know about biceps cable curls because it is a very popular exercise. When have you ever been to a first time in the gym, your trainer must have advised you to do biceps cable curl because this exercise is very easy to understand thats why we include this exercise in biceps and triceps workouts and do more than that Much easier and suitable for perform then let’s know a little about biceps cable curl the biceps cable curl is an isolated exercise for your arms muscle 

It activates these biceps, brachialis, deltoids, forearms muscles of our body.biceps cable curl strengthens our biceps peak and pumps it too much.We do the biceps cable curl by standing position To perform this workout we have to attach and down the cable to the bottom of the cable curl machine.The Z-bar has to be attached to the cable curl machine and pulled upwards.Let’s know the technique of some workouts.

WORKOUT TECHNIQUE

To do this workout we will first need a cable curl machine as well. After that we have to put the cable in the cable curl machine down and we will need a Z-bar and mini bar.

We have to connect the cable to the Z-bar by putting the cable curl machine cable down After connecting we have to hold the Z-bar exactly parallel to the shoulder with both our hands and pull it upwards after pulling the cable.  We have to stand upright and after that we have to lift the Z-bar upwards, while bringing it up, keep in mind that your elbow should be stable in one place and not much in the same place. If you bring the Z-bar up through the hands, then you have to bring the bar exactly parallel to the shoulder and complete the whole set in the same way by bringing the Z-bar down slowly.

In this workout you have to take care of your breathing and when you take the barbell down, you will inhale and when you take the barbell up, you will in exhale the breath

Set 3 to 4 Reps 6-8, 8-10, 10-12.

7. PARALLEL BAR DIPS

Biceps and triceps Workouts-parallel bar dips
Biceps and triceps Workouts-parallel bar dips

Equipment needed : power tower, as we know knee raise station.

Target : chest muscle ( upper pectoralis major muscle, lower pectoralis major muscle, anterior deltoid, abdominal, triceps muscle, biceps muscles )

Level : Beginner

if we talk about parallel bar dips it is very effective exercise for our chest, biceps, triceps ,deltoid and abdominal part this exercise best for biceps and triceps workouts we can found two parallel pole in which we can do our workout All we need is a parallel bar so that we can get this exercise two parallel outs can be found anywhere and we have to do over it.one more thing if only you do parallel bar dips regularly. then you will get good shape. how to do it.we will learn in the next step.

WORKOUT TECHNIQUE

Have to go over the bar with the help of hands.Put your hand on the bar and chest will be forward, the body should be totally  hung then the body will come down slowly. make sure your hand and bar become 90 degree angles in the next step, and the body will slowly repeat it and complete the set.

In this workout you have to take care of your breathing and When you go towards the bottom then you have to exhale and When you go upwards, you have to inhale.

Set 3 to 4 Reps 6-8, 8-10, 10-12.

if you want know more information click on the link https://www.bodybuilding.com/content/super-pump-arm-workout.html

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