Muscles Targeted: If you’re looking for an excellent bodyweight exercise that really works your chest, then pushups are perfect for you. The pushup exercise targets the pectoralis major as the primary muscle group and it also works the deltoids and triceps as secondary muscles. Pushups also really work your core muscles of your abdominals and lower back since you need
Exercise Instructions Get in push up position on a bench or box with your hands slightly wider than your shoulders. Step your feet back, forming a straight line from your shoulders to your heels. Brace your core and slowly lower your chest toward the bench as you inhale. Exhale and forcefully push your body off of the bench so that
The barbell abdominal rollout is a great exercise which primarily works the abdominal muscles and lower back. This is an effective exercise which not only helps in building a stronger lower back and abs but also helps in strengthening the shoulders and lats as secondary muscle groups. This is an upper body exercise which helps in promoting physical health. This
A very challenging and tiring exercise, the hanging knees to head raises is another form of abdominal exercise that sculpts your core while working your upper body strength as well. This exercise requires more core strength than the standard move of raising your knees waist-high, however, it is guaranteed to work your core twice as hard and provide more resistance
Exercise Advice: Sit on a flat bench and while holding a barbell securely, position it above your head with your arms extended. Make sure to keep a little bend in your arms while extending your arms. Slowly lower your arms down behind your head while keeping your elbows in and all the tension on your triceps. Slowly raise the barbell
Exercise Instructions Sit down on a bench with back support and grasp a dumbbell with both hands and hold it overhead at arm's length. The resistance should be resting in the palms of your hands with your thumbs around it. The palm of the hand should be facing inward. Keeping your upper arms close to your head (elbows in) and perpendicular
Triceps Rope Pushdown - this appears to be a fairly ordinary exercise—at the end of your chest routine. What makes this work so exceptionally well is that you combine rest-pause and dropset techniques, going almost nonstop for a full 10 minutes. You take only a 20-second rest between sets and you're right back doing press-downs again. That pace ensures you're only partially
Every time we pull, we use our biceps and triceps. Because our biceps and triceps get a lot of work during compound movements, it's important to limit the number of sets during isolation work. With dedicated arm training, keep the sets low and the intensity high. An even bigger problem is that most people don't understand anatomy well enough to
Like every other body part, training smart is the key for developing a big pair of arms. Massive gains are built using compound movements, heavy enough weights, good technique and full range of motion. But besides training, they also need a good amount of rest and food to grow. The triceps help stabilise your shoulder joint and they act as an
Assume a pushup position, but place your hands on the floor so that they’re directly under your shoulders. Placing your hands closer together works your triceps harder. Your body should form a straight line from your head to your ankles. Brace your abdominals and squeeze your glutes. Maintain these contractions for the duration of the exercise. Lower your body until
