Tone the muscles of the arm and mold the chest and back are the main objectives of all those who perform daily training routines. The most common is to go to the gym, but in case of not being able to do it or not to want, You can also perform exercises from home and get good results without the need to use elements such as weights or dumbbells.
Learning to use one’s body weight you can work perfectly and increase the size of the biceps and triceps muscles. The most productive to obtain desired results is to progressively increase the intensity of the exercises and especially being constant. These tips will help you gain strength and above all definition.
The best exercises to train your biceps and triceps
Another of the keys to consider in the process are the elbows. Because you have to find the way in which the biceps and triceps do all the work, and the elbows are the key, since they influence decisively in the exercises. The more flexion and extension of the elbows do, the greater the impulse for your muscles and the more the stimulus for the growth of the arms. Therefore, these are the most recommended exercises for that goal.
Close-Grip Push up
They are flexions with the arms in a fair opening at shoulder height. The idea is to lower slowly leaning forward to feel how triceps work.
MIXED-STYLE CLOSE-GRIP PUSHUP
This is the same exercise, but pause to add muscle tension
Inchworm Chinup Challenge
They are dominated in the bar, moving from one side to the other as we are doing the exercise. If you start to the left of the bar you must end on the right, and vice versa.
Elevated Halfway Pause Skullcrusher
This exercise consists of 45 degrees using a bank or any high soil surface to achieve this angle. You should also pause the effort.
Chaos Band L-Sit Chinup
They are dominated supine using an elastic band. Hung from it, the legs are positioned at 90 degrees with respect to the torso and the dominated are performed.
10 to 1 triceps challenge
Using a support where the arms can be opened at shoulder height, they are dominated to work on the triceps side that were not forced so far, those inside.
Triple dropset triceps
It consists of 10 minutes with descendant series for triceps. Using a bank or surface that allows the exercise to 45 ° with respect to the ground.
32 Rep triceps mayhem
Exercise similar to the previous one, making 32 descending repetitions.
Bench Dip
Using a bank as support, being back to him, descending repetitions are made until the tail almost touches the ground.
Source: Ambito
I am an author and journalist who has worked in the entertainment industry for over a decade. I currently work as a news editor at a major news website, and my focus is on covering the latest trends in entertainment. I also write occasional pieces for other outlets, and have authored two books about the entertainment industry.
