Biceps and Triceps Workout

Fitness is known to be broad in topic and therefore creates different point of views among individuals. Among the many types of fitness exercises that a person can engage in, there has been a standard process in which a person should follow.

The standard process should include training the arms, legs, upper body and back areas. Each muscle part has a definite role in performing exercises such that they synchronize with each other to execute a specific movement properly.

This would be a common fact for fitness experts or even knowledgeable individuals that a fitness routine is a cycle of different muscle exercises. The routine is described as such because it generally focuses on training the body as a whole.

Every muscle part is ought to be trained and developed together with the other muscle parts in order to achieve a better physique. A mix of these muscle trainings produces a good whole body exercises with the assistance of fitness experts and a handful of research.

To be specific with the fitness training, it is recommended to start with the biceps and triceps workout which targets to strengthen the arms.

Why train your Biceps and Triceps muscles? The biceps muscle is the biggest arm muscle in the body which is ought to be trained strong in order for you to execute lifting exercises properly.

The Triceps muscle is the partner of the Biceps muscle which fills for the gap of some movements in which the Biceps fail to do and vice versa.

As you can see, biceps muscle generally partakes on pulling movement of the arms while the triceps muscle partakes on the pushing movement. Both arm muscle have different roles and exercises but their development is essential for you to engage in advance back and chest exercises.

This is why these muscles are intended to be trained first before moving forward with the next body muscles. An excellent biceps-triceps workout is edge to be productive in the whole fitness training.

There are a number of mediums that you can further develop strength and figure of these arm muscles. You may choose to use fitness equipments or even use your bodyweight in performing biceps and triceps workout.

These mediums are designed to assist you in hitting the right muscle spots. As for beginners, it is recommended to use lightweight dumbbells first to build arm strength. Eventually, you will be capable of doing arm exercises with your bodyweight. Using your bodyweight in performing arms exercises would show that strong enough to carry your own weight. Here are the basic arm exercises that get your interest:

Biceps Dumbbell Preacher Curl

This biceps workout is a basic exercise for beginners and even increases intensity in advance fitness trainings. The latter difference of a preacher curl for beginners and advance is the intensity undergone during execution. This bicep exercise focus solely on your bicep muscle which excludes the assistance of the neighboring arm muscles by locking the elbows in place.

For you to begin with this biceps exercise, you will need a preacher curl bench and a pair of dumbbells. As for beginners, performing preacher curls with a barbell is similar to dumbbells. The only difference is that you can measure your individual biceps strength and develop them accordingly which barbells fail to do. In this routine, you may execute it “one arm at a time” or “both arms at the same time”.

Procedure:
-Position Yourself Sitting on the Preacher Curl Bench.
-Lean forward and place your elbows on the cushion/leather surface.
-Grab one dumbbell for each hand
-Extend your arms along the surface leaving them hanging with the dumbbells. This would be the resting phase.
-Keep your palm faced up when you hold the dumbbells.
-Slowly begin to lift the dumbbells towards you, contracting your biceps. Keep your elbows stable and locked to the surface.
-At this point, the dumbbells you are carrying would be at shoulder level.
-After contracting your biceps properly, slowly lay down the dumbbells returning to the resting phase. You will feel your biceps expanding as you do this. This would be the end phase of the workout.
-Repeat the contraction and expansion of biceps in this manner:
First Set - 12 Repetitions at 10lbs
Second Set - 10 Repetitions at 15lbs
Third Set - 8 Repetitions at 20lbs

Chin Ups Exercise

This is one of the basic bodyweight exercises which target your biceps muscle. The arm pulling movement of this biceps exercise with your bodyweight is similar to the pull ups but they differ in the positioning of your hand grip and targeted muscles.

To begin with this biceps exercise, you need to have a strong pull up bar. This exercise can be performed in a fitness gym or at your home as long as you station the pull up bar onto a good base. If you want to perform this exercise at home, it would be highly recommended to position the pull up bar along the doorway. You need to make sure that your house ceiling is elevated enough for you to execute the chin ups properly.

Procedure:
-Station below where the pull up bar is located.
-Extend your arms reaching the pull up bar. Make gave a good grip on the bar having your palm faced towards you.
-You should be hanging yourself on the pull-up bar with the required hand grip. This will be your starting position.
-Lift your body by pulling the bar until your chin will be at level with the pull-up bar. This would be the end phase as soon as your chin is at level with the pull-up bar. You should feel your biceps contracting.
-Slowly lower your body down by loosening the tension on your biceps and return to the starting position.    -Repeat the arm movement on lifting and lowering of your body.

One full repetition starts with the hanging of your body, the lifting of your body and the lowering of your body when your chin is at level with the pull up bar.As for beginners, you may conduct at least 2 sets of this exercise with 10 repetitions for every set. As for strong individuals, you may proceed with 3 sets of this exercise having 12 repetitions for every set.

Triceps Push Up

From the name itself, the triceps push-up is a variation of the common push-ups which target the triceps muscle. This type of push-up is executed with your hands placed near each other on the ground. As your hands are placed closer to each other, the more the exercises would hit your triceps muscles when you do push-ups.

Procedure:
-Place both your hands aligned flat on the ground and near to each other. Both thumbs should be a few inches apart.
-Extend your arms straight and have your elbows locked. Your arms will act as a base.
-Position yourself facing the floor with your body inclined and legs extended. This would be your starting triceps push-up position.
-During that position, slowly bend your elbows and lowering your body towards the floor until your chest would almost touch it. You will feel how your triceps muscle extends. Keep this tension on your arms for a brief second.
-Then you start pushing your arms straight up carrying your body away from the floor until your elbows are locked again.

You will feel your triceps muscle contract in this phase. Repeat the arm movement in pushing up and lowering down your body.This is a basic bodyweight exercise in which it is performed in 3 sets with 12 repetitions for every set.

Triceps Kickback Exercise

The triceps kickback exercise is target individual triceps of your arms. It can be executed with a dumbbell or a resistance tube. In this exercise, dumbbells and resistance tubes have definite roles in training your triceps.

Dumbbells are used for building bigger triceps while resistance tubes would tone your triceps muscle properly. You may use dumbbell or resistance tubes in this exercise. These two mediums work along with each other.

Here is how to execute the triceps kickback exercise:

1. If you would use a resistance tube, attach the middle part of it into an anchor 2 feet high on a wall. If you would use a dumbbell, you simply grab it with your hands.

2. Position yourself in a right forward stance. Place your right foot forward and bend your right knee as your left foot extends behind. Right foot base should be flat on the ground while left heel is lifted behind. This is the forward stance.

3. Place your right elbow on top of your right knee. Grab a dumbbell or one end of the resistance tube with your left hand.

4. Position your left elbow bent in 90 degrees, aligned stable and near your left ribcage. Avoid moving your left elbow. This would be the starting position of the arm exercise.

5. Move your left arm and extend it until your left elbow is locked. You will feel your triceps contract as you do this movement. The same movement is done with dumbbells or resistance tubes.

6. When you fully extended your left arm and having the left elbow lock, you then slowly return to the starting position. You will feel you triceps expand as you do this.

7. Repeat the same arm movement in 3 sets with 10 repetitions for each set. Do this with your right arm by switching into left forward stance. Left forwards stance is similar to the right forward stance but you place your left foot forward and right foot extended behind with the right heel lifted.