Weak Biceps All the Time? Practice These Exercises to Achieve Breakthroughs in Arm Circumference
Edit, those fitness enthusiasts are always dissatisfied with their arms, saying they are weak and chicken-like. Do you also have this feeling of dissatisfaction? In fact, to quickly increase arm circumference, we can find more effective training methods, and also make our training more effective. Just like finding a method in training is key, and practice is also key. Finding a method allows you to accurately perform the exercise, and effective exercise can help you achieve the desired effect.
Below, we will share several effective arm exercises. If you persist in practicing these 3 exercises, you can create a water bucket arm and curve, and you will no longer be a weak chicken!
First: Incline Bench Press, We often do arm exercises, the most common is bench press. But today’s action is incline bench press. What is the purpose of adding an incline bench? It’s to increase the range of motion during the exercise, allowing the triceps to receive more effective stimulation. If we choose decline bench press, the movement process will be shortened, although the chest is relatively good for power, but the stimulation of the chest muscles is short-term. The incline bench press brings longer stimulation.
When performing this action, first we lie on the incline bench, then extend our arms towards the sky, with arms and ground perpendicular, the grip should be consistent with the shoulder. If the grip is too close, it may cause wrist injury, because the close grip will add a strong force to the wrist, so the minimum grip is consistent with the shoulder. Keep the barbell close to the upper body, then slowly lower the weighted barbell until the arms are on either side of the body, about 2 to 3 cm away from the chest, and then push the barbell up. Throughout the process, always keep the elbows close to the body, and use force to contract the triceps to receive more stimulation.
Second: Overhead Triceps Extension, This action increases a new technique. In normal circumstances, we choose lying triceps extension to put the barbell in front of the chest, but this action allows the triceps to be stretched and also increases the movement range, improving the training posture. Because it needs to lift the arms over the head, it is called overhead triceps extension, which is a unique angle and can bring different stimulation to the muscles.
First, lie flat on the bench, then hold the barbell and slowly rotate the body to make the arms and body in the same plane, maintaining a straight line is also acceptable. Slowly lower the barbell until your elbows and forearms are at a 90-degree angle, but do not move the upper arms during this process. Then slowly push the barbell back to its original position to fully squeeze the muscles. In this action, do not use too much weight, focus on the movement process, and practice in a controllable way.
Third: Decline Push-ups, This is a strengthened version of push-ups. We can practice by putting a bench under it and let feet on the bench, increase the difficulty of push-ups, at the same time can increase the stability of the body, and effectively stimulate the triceps, so this action is a relatively high-intensity action in push-ups.
When training, use standard push-up posture, just put feet on the bench, the hands are as close as possible, the body is tightly closed, the body is upright, the legs and back are in a straight line, and the head is in a neutral position. During the whole process, the arms should be on either side of the body, then perform the push-ups, push the body as high as possible during the push, and squeeze the triceps. During this action, you must control the speed, the most important thing is to squeeze the triceps muscles instead of training times.
These triceps muscle training methods, do you understand? Effective practice of these actions can quickly increase your arms, and also make your figure look more perfect. These actions need you to keep practicing, keep breaking through, because the training method is fixed, we can through the number, angle transformation to try new things, so also can make muscle get new stimulation, make your figure change new.
3 actions to create a water bucket arm and curve, and you will no longer be a weak chicken! Keep it up, the fitness journey is long.
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