-Trying To Get Stronger Triceps, But No Gym? No Problem!
▪️This is a great bodyweight circuit-style workout that you can do at home.
▪️This one will target your triceps to get bigger and leaner
▪️For this circuit, perform the exercises for 10-15 repetitions or for a set worth of time, like 50 seconds (lower or higher, depending on your fitness level) and then move on to the next workout without resting.
▪️After you’ve done all 6 exercises, you can take a break for 60 seconds (or more/less, depending on your fitness level).
▪️That’s one circuit (or round) completed. Now, after taking a rest, you continue again from the top by performing the exercises (in whatever order you prefer) for 3-6 circuits in total.
▪️Dips fall into the category of compound exercises which requires multiple joints to perform and forces your body to stabilize itself. ⠀ ▪️This workout stimulates muscle growth and increases strength. Dips can also enhance your performance in other key lifts such as the Bench Press. ⠀ ▪️Depending on if your goal is to focus on your Chest or Triceps, there are slight differences in your form: ⠀ ▪️If your goal is to target your Chest more, you have to lean slightly forward and flare your elbows out to each side as you lower your body and bend your knees and hips. ⠀ ▪️But if you want to target your triceps more; you have to keep your upper arms closer to your body while bending your elbows straight back without flaring, and keep your lower body extended.
Get Visible Abs ⠀ ▪️These workouts target the Upper and Lower parts of your abdominals as well as the Obliques. ⠀ ▪️While doing these difficulty-based workouts, you can choose either the easier option (left side) or to step it up a notch and go for the harder version (right side). ⠀ -The Workout
▪️Perform these workouts in a circuit-style fashion (perform all reps for each exercise and move on to the next workout without resting. Continue as you go to the third exercise, then rest 30-60 seconds. That’s one circuit/round completed). ⠀ ▪️Go through a total of 2-4 circuits with either the easier or harder edition. ⠀ -Easier Version:
Sit-Ups: 15-20 Reps
Scissors: 15-20 Reps
Cross Crunches: 15 Reps on each side (30 total) ⠀ -Harder Version:
Long Arm Crunches: 15-20 Reps
Crunch Kick: 15-20 Reps
Sitting Punches: 30 Seconds ⠀ ▪️Important Note: To have visible abs you have to have a lower body fat percentage (around 8-15% for men and around 14-24% for women, these can vary), and fat loss is occurs with a calorie deficit, mainly through food. ⠀ So make sure that you eat well while performing these exercises to achieve well-defined abs. ⠀ Share with a friend who wants that aesthetic Six-Pack!
▪️People often avoid the deadlift because they think that it’s dangerous, but in actuality; it’s a very safe exercise to do (if you are performing proper form). ⠀ ▪️When you deadlift, you don’t need anyone to give you spot, and if the weight is too heavy, you can just simply drop the weights on the ground, while other exercises like the Bench Press where you’d drop the weight on yourself if you just let it go. ⠀ ▪️It’s important to focus on proper form before trying to increase weights on the deadlift, and you’ll be fine. ⠀ ▪️There are more benefits to deadlifting such as huge improvement in Grip Strength, increases fat burning, and it decreases injury by strengthening the muscles around critical tendons and ligaments.
Here are five workouts that will help you to build a back of steel. ⠀ 1️⃣ Deadlifts – This is an awesome exercise that targets the posterior part of your body and activates a large amount of muscles which allows you to lift incredibly heavy. It’s important to note that you must practice and perfect your form & technique before adding on heavier weights. ⠀ 2️⃣ Barbell Rows – This is also a compound workout that stimulates mostly the muscles in your lats but also your upper back and your arms. ⠀ 3️⃣ Pull-Ups – This is my favorite back builder. You don’t need much equipment or even a gym for that matter, but once you get stronger, you can start adding dumbbells between your feet or use a weighted vest to add more resistance. ⠀ 4️⃣ Lat Pulldowns – If it’s difficult for you to do Pull-Ups, this is the perfect exercise that can help you get there. This exercise is similar to pull ups and you can start with lighter weights. Since the movement is very similar to pull ups, it can help you get the strength you need in order to perform the pull up properly. ⠀ 5️⃣ Dumbbell Rows – You can perform dumbbell rows with either two or one dumbbell at a time. Perform this exercise while leaning over on a bench, which will help you fix any muscle imbalances you might have.
▪️Studies have shown that incline biceps curls are the best exercise for growing the peak in the short head of the biceps.
▪️When on an incline, your arms get naturally further back, keeps the rest of the body steady and doesn’t allow any other muscles to help or cheat the weights up.
▪️If you curl straight forward in line with your body, you will be targeting the long head which is on the outside of the bicep
▪️Angling the arms slightly outwards can target the short head at the inside of your bicep.
▪️If you’re currently only doing biceps curls using bars, implementing a dumbbell curl might help you take out any imbalances you have, as most of us use one arm more than the other for certain things (like, I’m right-handed and do most things with my right hand)
▪️We often hear people state that you only need a single exercise to develop a given muscle group. With the basic comprehension of anatomy and biomechanics, this could make sense. However, nothing within the range of anatomy or biomechanics is that simple.
▪️As it shows in the chart, in order to maximize tricep development, both compound and isolation exercises are required. Since all three heads of the triceps have unique mechanical advantages at specific shoulder/elbow angles, a variety of exercises is necessary to optimize development.
▪️ Essentially every muscle group will follow this structure, so it’s important to use a variety of exercises when you’re attempting to build and grow muscle.
▪️Here are a few workouts that I recommend you use for your routine to build a big and strong back.⠀ ⠀ ▪️Below are some exercises and what muscles they predominantly target, and you’ll see that some work multiple muscle groups (in fact, most work more muscles than I’ve even mentioned in the diagram).⠀ ⠀ -Lateral Raises – Side Delts⠀ -Dumbbell Row – Lats (and biceps & upper back)⠀ -Chin-Ups – Lats (and biceps & upper back)⠀ -Deadlift – Hamstrings (and lower back, lats, upper back, glutes & more)⠀ -Barbell Row – Lats (and upper back, biceps & more)⠀ -Face-Pulls: Rear Delts (mid trapezius, rhomboids, etc)⠀ -Barbell Shrug – Trapezius (and rhomboids)⠀ ⠀ ▪️You can choose what workouts and muscle groups you want to focus on, you don’t have squeeze all of them in every week.⠀ ⠀ ▪️You could even deadlift on your leg days, then choose a vertical compound pulling exercise ( such as the a chin-up) and one horizontal compound pulling exercise (like a row) and you’ll engage most of your back.⠀
▪️I’d also recommend that you try doing face-pulls as they’re great for strengthening muscles that are usually overlooked.⠀
▪️If you wan’t to grow bigger and stronger shoulders, the Overhead Press is a great compound exercise to take you there! ⠀ ▪️It’s one of the best exercises for progressively overload your deltoids to improve size and strength in your shoulders. ⠀ ▪️You can do the exercise with either dumbbells or barbell, seated or standing. ⠀ ▪️When you perform it standing, you’re recruiting your Pectoralis (chest), Deltoids (shoulders), Triceps (arms), and Trapezius (upper back). But to stay balanced and upright, your Lower Back, Obliques, Serratus Anterior, Transverse Abdominal and Spinal Stabilizers are engaged. ⠀ ▪️Also, keep your Glutes and Abs engaged to press the weight up with stability. ⠀ ▪️Make sure you have enough shoulder mobility to perform this exercise correctly, otherwise you might compensate by overarching and hurt your back and shoulders. ⠀ ▪️A good solution is to add Wall Angels to your routine and foam roll your lats before Overhead Pressing.