How to pump raised arms? Arnold Classic Champion training for biceps and triceps



Many people who want to pump their hands are interested in the question: why do biceps and triceps not grow? There is an explanation for this. For example, you overload your muscles with strenuous exercise, torture yourself with repetitive exercises, or break your technique. Therefore, the condition of the body and the approach to exercise should be closely monitored.

Exercise should always start with the muscle behind and then move on to the developed muscle. In fact, there is always more power at the beginning of a lesson.

Super set: French Press + Close Grip Press

These exercises are good for triceps.

Strong compression

Technology:

We lie down on a bench and take a pole with a curved neck and a narrow handle.
We hold the bar with our arms straight and then begin to bend our elbows by lowering the bar to the top of our forehead.
At the top, tilt the bar slightly back to avoid stretching the joints.

Close the bench press lever

Technology:

We lie down on a bench, we take the bar with a curved neck with a narrow inlet.
Push the bar up with a vigorous motion.
We take the elbows along the body, lowering the bar to the body of the sun, not the chest.
It is recommended to do four oversets and perform each exercise 8-15 times.

Arm extension in the block

To perform this exercise, put a handle on yourself with a rope. We work with minimum weight with an emphasis on technology.

Technology:

  • Stand close to the grid block, grasping the handle of the simulator with both hands.
  • Keep your back straight, your hands on your elbows and against your body. Make your legs narrower than shoulder width apart. The body tilts slightly forward.
  • As you exhale, bend your arms and straighten them along your body. We spread the ends of the rope to the sides, almost horizontally.
  • We return to the starting position.
See also  CrossFit training for strength and endurance

It is recommended to do 3-5 sets of 10-15 reps.

Super set: Second weight lift + Scott bench lift

These exercises help to pump your biceps.

Other dumbbells
Technology:

  • We take the dumbbell in both hands, standing with our feet shoulder-width apart.
  • We start bending the left and right hands alternately from the elbows, depending on the top of the hands.
  • We strive to perform the exercise without reluctance and control every movement.

Scott Bench rising

Technology:

  • We take the rod with a light weight. We stand on the bench, place our palms on a special surface.
  • Keep your elbows about shoulder width apart.
  • We bend our hands at the elbows. Then slowly lower them to the bench.
  • We do the exercise without reluctance and control every movement.

Do 3-5 sets of 8-15 reps.

Concentrated curly with weights

Technology:

  • We take the dumbbell in one hand. With one hand we lean on any surface and tilt the body slightly forward.
  • We bend our hand with a weight from the elbow.
  • We return to the starting position
  • We perform the movement without reluctance, we control it completely.
  • Swap hands and repeat the exercise.

It is recommended to perform all procedures without a break: 3-5 sets 8-15 times.

Superset: arms stretched in the block behind the head + arms bent in the block to the chest

These exercises are designed to pump both the biceps and triceps.

Straighten your arms in a block behind your head
You will need a curved handle for this exercise.

Technology:

  • We are back towards the intersection. The body tilts slightly forward to facilitate balance.
  • We grab the handle and direct both hands over our heads.
  • We return them to their original position by bending their elbows.
  • The body tilts slightly forward to facilitate balance.
  • We perform the exercise without reluctance.
See also  CrossFit training for strength and endurance

Bend your arms in a block to your chest

You will need a curved handle for this exercise.

Technology:

  • We will change the class division. The block is counted at the lowest point.
  • We sit on the bench, we take the handle of the simulator.
  • We bend our hands at the elbows. Then we straighten our hands again.
  • At the bottom we will not slow down and stop moving immediately.

It is recommended to do 3-5 sets depending on the level of fatigue. The number of repetitions is 15-20 times.

The exercise is over.

It is recommended that this exercise be performed approximately twice a week after pumping large muscle groups to recover total energy. And remember: perseverance and hard work are the most important and essential qualities for achieving the desired results.