Pumping biceps and triceps in the gym. 7 effective exercises for men

Pumping biceps and triceps in the gym. 7 effective exercises for men

Before grabbing a big weight, perfect your technique with small weights.

Relief and strong arms – the goal of amateur athletes who often go to the gym. Men emphasize pumping biceps and triceps. It is these muscles that become an athlete’s calling card and make the arms visually beautiful. Today we will share two sets of exercises for pumping biceps and triceps.

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Performing each exercise requires an optimally selected weight. Start honing your technique with a minimal amount of weight, gradually increasing it.

Raising the barbell on the biceps with a reverse grip

Technique

• Grasp the barbell with the upper grip. Feet shoulder-width apart, the bar in the starting position at the level of your hips.
• Slowly raise the bar to chest level, bending your arms at the elbows. Elbows move along the body.
• Slowly lower the barbell.

Egor: Try to feel the work of the muscles. There is no need to try to lift as much weight as possible.

Hammers

Can be performed both standing and sitting.

Technique

• Take the dumbbells and straighten your arms along the body.
• As you exhale, bend your arms at the elbows and raise the dumbbells to shoulder level. Keep your back straight.
• Slowly, on an inhale, lower the dumbbells down.

Scott Bench Biceps Raise

Technique

• Sit on the bench and place your hands parallel to each other on it.
• As you exhale, lift the projectile by bending your arms at the elbows.
• Do not bring your arms to the end, they should not be perpendicular to the floor.
• As you inhale, lower your arms to the starting position.

Egor: All exercises are performed at a medium pace and smoothly enough. If we do biceps exercises, we smoothly lower the arms, if we do triceps exercises, we take the arms back smoothly.

Complex of exercises for triceps

French press

Can be performed both with a barbell and dumbbells, standing or lying down.

Technique

• Lie on the bench, with your feet resting on the floor.
• Take the barbell and straighten your arms, they should look forward.
• Slowly lower the bar behind your head to the top of your head.
• As you exhale, powerfully straighten your arms back to the starting position.

Arm curls with bench rest on triceps

Technique

• Stand with one knee on the bench and the second knee resting on the floor.
• Grasp the bench with one hand and take a dumbbell in the other.
• Bend the arm with the dumbbell at the elbow.
• Slowly extend your arm back until your arm is parallel to the floor. Hold this position for a second.
• Return the arm to the starting position.

Arm extension in crossover with rope

Technique

• Feet slightly narrower than your shoulders, chest straightened.
• Grasp the pigtails, in the starting position, arms bent.
• With a powerful exhalation movement unbend your arms. The elbows are pressed against the body and move along the body.
• Return to the starting position.

Do not forget that the basis of a beautiful figure is a healthy diet and regular exercise.