how to build tricep exercise

Many people do not realize the importance of their triceps, they think almost exclusively of their biceps. Triceps are used more than biceps, so weak triceps can be a real problem in your life. The tricep is the muscle opposite the bicep on your upper arm, and it's used for pulling your arm straight after bending. Gymnasts have to have strong triceps, due to the type of acrobatic maneuver they perform. For example during the back handspring you have to spring backwards and push up off the ground with your hands back onto your feet.

Seated Overhead Triceps Extension

Sitting in a shoulder press machine type seat, grab a dumbbell and grip it with both hands directly overhead. In the same manner as the Skull Crushers, keep your elbows inward and slowly lower the weight from the overhead position down to a 90 degree angle where the bottom of the dumbbell touches approximately to the back of the neck. This is a great alternative to Skull Crushers if your shoulders can handle a little stress and you want to put mass on all heads of the triceps.

Triceps Kickbacks

Kneel down on one leg, rest the hand not holding the dumbbell on a stool or some such. Let the hand with the dumbbell hang free so it is relaxed. Now, bend at the elbow so the upper arm is parallel with the ground. Straighten that arm all the way, if the strain peaks when you fully straighten your arm you are doing it right. If not find a heavier dumbbell or check your stance. Start with 5 and build up from there in fives as you build more muscle.

Tricep Dips

This is an exercise that you can do in the beginning to warm up the triceps or at the end if you have the muscle endurance and strength to finish off your triceps routine. To ensure that you do not involve too much chest in this exercise, do not go down past parallel on the dips bar...stop at or slightly above a position where you elbows are at a 90 degree angle. Also, keep the elbows in close to your body throughout the movement.

Triceps Extension (palms up or down)

This is another movement to use as a warm up or finisher to an intense workout. Using a triceps cable machine that can be found in any gym, grab a rope, straight bar or V-bar and extend it until your elbows are in the locked position at the bottom, hold it for a second to get the squeeze in the triceps, and bring the bar up almost to the top, keeping your elbows in a fixed position against your body. Keep your body in a standing position...trying not to lean over to much to use extra leverage...let the triceps do the work! The rope will focus on the long head and brachialis if done correctly, while palms up will hit the medial head, palms down the lateral head.

The 5 Best Biceps Exercises

1. Standing Barbell Biceps Curl

Hits primarily the biceps brachii (the big muscle you flex), but also does a fantastic job of hitting the entire biceps region all at once. Keep your elbows tucked in against your torso, keep your back straight, and squeeze your biceps at the top of the movement. Donotrock your body and use momentum during the lift…all that does is not work your biceps. Space your hands about shoulder width apart, directly outside of your thighs.

2. Chin Ups

Chin ups work your back, specifically your lats, but they also do a great job of blasting all 3 parts of the biceps, as well as the forearms. Make sure that you lower all the way down  so that your arms are fully extended, and raise yourself all the way up until your biceps are fully contracted. Once you’re able to do 12 chin ups in a set, start adding weight plates (using a chain weight belt) to up the intensity and difficulty. Space your hands about shoulder width apart.

3. EZ Bar Biceps Preacher Curls

EZ bar biceps preacher curls are one of my absolute favorite ways to emphasize the brachialis–which adds thickness and width to the biceps–and isolate the inner/outer heads of the biceps brachii muscle (so that when you flex, your biceps mound looks like it has two distinct parts). They also produce a ridiculously amazing skin-tearing pump.

Sit at a preacher bench so that your armpits rest comfortably at the top of the pad. First do 2 sets with your hands spaced widely apart, and then 2 do sets with your hands spaced with a narrow grip (in the video he uses a narrow grip). By changing up the spacing you’re effectively hitting both “heads” of the biceps brachii. Make sure to lower all the way down…

4. Incline Biceps Dumbbell Curls.

These produce the most INSANE burn I’ve ever felt in my life. If you do them right it’ll legitimately feel like acid is bubbling up in the belly of your biceps muscle. LOVE IT!

Incline biceps dumbbell curls are fantastic for emphasizing the lower part of the biceps brachii, giving the biceps a really full, long, sleeve-busting look. Set the bench to a 60 degree angle initially (if you’re feeling really strong and want to make it more difficult, set the bench to 45 degrees) and supinate during the motion–at the bottom of the motion start with your palms facing in towards your legs, and gradually throughout the motion rotate your palm so that it faces forward. The twisting motion makes sure that the motion not only hits the biceps brachii, but also the brachialis.

5. Dumbbell Hammer Biceps Curls

Dumbbell hammer biceps curls are the best exercise for putting a lot of stress on the brachialis–the muscle primarily responsible for adding width to the biceps. Set up a preacher bench so that your armpit is comfortably resting at the top of the pad and the hold the dumbbell with a neutral grip (palms facing out). Lower down all the way…

How to Get a Bigger Chest : 10 Tips

Here are 10 tips for getting a bigger chest.

1.  Bench press. Tried and true, there is no better exercise for building up your chest than the bench press. You can do bench press exercises with either dumbbells or a barbell – and each have their own advantage. With dumbbells, you’re able to work through a great range of motion. But with a barbell, you’re able to press heavier amounts of weight. Since heavier loads will result in bigger gains, I recommend using the barbell – though it’s fine to use either or both.

2.  Low reps, heavy weight. Doing a lower number of repetitions at a heavy weight is best suited for increases in size. I usually target 8 repetitions. On the last repetition, your muscles should feel fatigued. If you can do more than 12 repetitions without feeling fatigued, then the weight is definitely too light.


3 . Do at least four sets. It’s true that you get a ton of benefits from performing only one set, but if you’re looking for maximized results, the additional sets are important. I do four sets on the bench press, then four sets each on the incline and decline bench press.


4 . Only train your chest once or twice per week. Since I train different muscle groups each day, I usually only work my chest once per week. Sometimes twice. I don’t train my chest often, but when I do, it’s a quality workout and that’s what matters.

5 . Increase the amount of resistance or number of repetitions. If you did 6 repetitions at 180 pounds last week, try for 7 repetitions at the same weight this week. Or if you did 8 repetitions of 150 pounds last week, go for 7 or 8 repetitions at 160 pounds this week. you need to overloard your muscles to increase their size..


6 . Keep a log. Because the exact number of repetitions and amount of resistance can be difficult to remember, bring a notebook and log your progress. When you go in for your next workout, you’ll know exactly where you were last week – and exactly where you want to be this week.


7 . Try drop sets. Once a month, really mix things up by doing a drop set or two. To perform a drop set, select an amount of resistance that will result in muscle failure after 8 – 12 reps. While you’ve reached relative failure, you haven’t reached absolute failure; quickly decrease the amount of weight by about 15% and continue. After 8 or so reps, you’ll hit failure again. Reduce the resistance by another 15% and continue. Keep going. It’s a great way to build size.


8 . Don’t overtrain. More isn’t better and your muscles need time to rebuild and recover. Don’t train your chest more than twice a week

9 . Eat right. Ensure that you’re eating enough calories and getting the required amount of protein to support muscle growth.


10 . Keep good form. While the occasional cheat is acceptable, the majority of your bench presses should demonstrate proper technique. Most people cheat by not lowering the bar fully to their chest before pressing it back up. Ensure that you’re getting a full range of motion.

Exercise in Order for Better Results

Having enthusiasm for exercise is a fantastic thing. After all, diving in and getting the job done is great for the body, it can reduce stress, promote weight loss and a whole lot more.

Too much enthusiasm, however, can cause injuries and may quickly lead to burn out. That’s why it’s important to learn the ropes the right way. This means not only working with a 24/7 Health Club trainer to ensure that a routine selected is appropriate, but also ensuring that exercise order is properly followed.

When strength training is the routine in question, there is a very specific order to follow. Doing so can prevent injuries and keep motivation levels higher. Let’s find out why.

What is Exercise Order?

A sound exercise order simply involves applying good common sense to which exercises are done first during a workout, which ones come in the middle of a session and which ones complete the routine. Following a smart order can increase the chances that an entire workout will be completed. It can also ensure that burnout and frustration don’t occur.

What’s a Good Order to Follow?

For those who are working to increase muscle strength and tone, there is a very smart and simple order to follow when exercising. After taking the time to properly hydrate, stretch and prepare for a good workout, use equipment in this order:

• Dumbbells
• Barbells
• Machines

This order is the best to use for a number of reasons. Starting off with the dumbbells makes sense because the small, stabilizer muscles that are worked out with dumbbells are more likely to fatigue faster than the larger muscle groups that are targeted by machines. The machines target groups, which require a lot less help from smaller muscles. This makes it smarter to hold off on the machines until later in the routine.

Other Tips for Success

Strength training is an important part of any exercise routine. It’s important though to make sure proper form is used and the right weights are selected. With this in mind, it’s a good idea to consult a trainer before developing any type of strength training routine. Remember, too, that it’s important to only strength train a few times a week. Alternate with cardio exercise if daily exercise is desired.

Following proper workout order promotes success. Be sure to start out with any new exercise routine – strength training or cardio – by consulting a physician. After that, consider working with one of our awesome trainers to get personalized advice for the best routine to follow for personal success.

How to Improve Health and Fitness

                                                                                                                                                           

How to improve Health and Fitness is a topic we thought we would kick off the new year 2012 with, as it’s really a nice easy topic to start with.

Before we proceed, the main reason for not putting up regular content is not because we don’t care about you, our readers, but it’s more to do with our own inefficiency and disorganisation at having too many commitments back in 2011.

Forgive us for not being with you for the last many months and for being causal about our work here. We hope to continue growing this blog, in order to keep you guys and gals happy and well informed.  Fitness is our passion and we also do get a kick out of writing these articles for you. We also have our own program and we hope to share more of our findings as we go.

Let’s get moving with some ideas on How to Improve Health and Fitness. Consider the following points for they are not really that difficult to grasp and understand.

1) Start with An End In Mind.

Decide honestly about what you want to see after one or two months and note that down. For example, in one 1 month from today, I will be able to run for 30+ minutes at a nice comfortable pace. In 2 months, I will be able to run at the same pace for 60minutes and all physical appearance will be more toned. In 3 months, I would have lost 20pounds and so forth. Visualise how you want to look several months from now and commit that picture into your mind and brain.

2) Decide What You are Going to Sacrifice in order to Achieve Your Goals.

You have probably heard this before – nothing comes FREE without you having to sacrifice something for it. It’s a golden rule that applies in every life situation, if you really think about it. We are not looking at major sacrifices like spending a huge amount of money, or even dropping your friends and so forth. You could decide to cut back on your TV, time with friends, time going out to nightclubs, eliminating certain unhealthy foods and so forth. Those are all little sacrifices you could make.

3) List All the Obstacles that will Keep You Away from your Fitness Goals.

Decide once and for all to stop doing everything that does not contribute to your fitness including drinking too much alcohol, smoking, going out every weekend, not getting enough sleep and so forth. Make a list of all the obstacles that will get in the way and work out a plan on how best to counter those.

3) Create a Blueprint or Plan for your Fitness Programme.

It doesn’t matter what you use – your diary or smartphone, notebook as long as you write it down. You have probably heard about this before, and it’s true what most successful people are saying – you commit it better in your mind if you write it down. Make it a serious plan and don’t make it too easy nor too hard that you will find it boring to stick to, or find it too discouraging if you set the program too hard.

4) Commit to Your Programme and Just Do it.

How to improve health and fitness will never work if you are not totally committed to your program so make sure that you do. The previous 3 sections, will not even matter if you don’t go out there and do your fitness program. There is no point in fluffing around, if you think that you are not going to commit – walk away and come back when you are clear that you want to be fit and healthy and is willing to make that firm commitment. That is all there is to it really.

How to Get Six Pack

( 1 )

Do crunches. Lie on the floor (with or without a mat) with your arms in front of your chest or with your hands lightly touching your temples (never behind your head). Bend your knees. Raise your shoulders (upper torso) towards your knees, using strictly your abdominal muscles. It is very important to not lift your entire back off the floor, as this can cause back strain, and the extended movement does not help you develop six pack abs any faster. The most important part of the crunch is the initial flexing of your abs as you lift your shoulders off the floor. As soon as you begin lifting off the floor exhale through your mouth, ending with a gasp once your shoulders are off the floor. Then pause for a second once you are at the top of the crunch and exhale the last bit of air from your diaphragm while flexing your abs. Now lower back down slowly and controlled while inhaling through your nose, just until your shoulder blades touch the ground. Do not let your head touch the ground.


( 2 )

Do sit ups. Lie on the floor, feet on the floor, knees up and hands crossed on your chest. Have someone hold your feet down, or wedge them underneath something heavy. Sit all the way up, lifting your lower back off the floor along with your shoulder blades. Keep your back straight (no hunching). Lower yourself down. Repeat. Once this becomes relatively easy for you (i.e. you can do a quite a bit with ease) start adding more challenges. Find an incline bench. Do weighted sit ups. Hold a weight on your chest while you do these. As these become easier, hold heavier and heavier weights.

( 3 )


Train your entire core. To build really great abs it's important to first understand what abs do. Their full name is 'rectus abdominis'. The 'rectus' bit, is Latin for 'straight, proper, upright'. Contrary to popular opinion, the abs' primary job is not to curl you up into a ball, but they work together with the back muscles to maintain correct posture and stabilize the spine. These muscles are not just for show! So the best exercises for abs are ones that force your entire core to go into overdrive to support your spine. Some exercises that do this are squats and deadlifts. These exercises will train your entire core to work together to do what it is designed to do. At the same time they will also train a lot of other muscles (e.g. glutes and quads).


( 4 )

Do leg lifts. Lie on the floor, legs straight out, hands at your sides. Lift your legs straight up (not bending your knees at all) until they're at a 90 degree angle (or close). Lower your legs and repeat without letting your legs touch the floor. For more challenge there is equipment at most gyms that will allow you to raise yourself up using your arms as support and dangle your legs. If you're using this piece of equipment, you can make it easier by just raising your knees to your chest. It's more difficult to raise your legs to a horizontal position with your legs straight. This helps firm up the lower abdomen. If you're truly a monster, try doing leg lifts with a medicine ball hanging from your feet. Or, hang from a pull up bar and raise your legs in front of you all the way up to the bar.

( 5 )

Do jackknife sit ups. Lie down flat on the floor. Place your hands on the ground to your sides for balance; you can pick them up as you get used to the movement. Simultaneously raise your knees and torso so that your knees and face meet on an imaginary line extending from your pelvis to the ceiling. You should be able to kiss your knees at the top of the motion. Your legs will naturally fold bringing your feet towards your hips, much like a jackknife. Lie back down (i.e. "spread out") and repeat. Don't let momentum bring you down, slowly put your hands and feet back on the ground. Place a weight between your feet when you think you can handle it.

( 6 )

Do static holds. Put your body into the push-up position but with your elbows on the floor, and your whole body flat. This position is known as the static hold position, or the plank, and it trains your core (including your abs) to hold the body in place which is the real purpose of your abs. Hold this position for as long as possible. Beginners should be aiming to start off with at least 45 seconds, while seasoned ab workers are known to achieve over 5 minute static holds. To perform the side static hold, roll onto one side of your body and lift into the same position as before, but this time only one arm will be on the ground with the other arm pointed straight up the air and your non weight bearing leg resting on your bottom leg. Once again, hold this for as long as possible.

( 7 )

Train your oblique muscles. It's not as important to work on your oblique muscles at first, but eventually you'll want to start working these too. These are the muscles to either side of your stomach. There are multiple ways to do this and anything that includes twisting your torso against a resistance counts. There are twisting machines at gyms, you can twist while you do sit-ups, you can do side bends, you can twist side to side with a medicine ball in hand, etc. Be aware though, that many beginners tend to have weak obliques compared to their abs (it simply isn't used as much in daily life) so go easy on the sides at first.

• Do bicycle crunches. Lift your feet off the ground while doing the crunches by alternating each leg in the air. Bring your left knee up toward your right shoulder and then your right knee toward your left shoulder.

( 8 )

Do pull-ups hanging from a horizontal bar. You will be amazed at the number of muscles around your stomach working with pull-ups. Do 5 pull-ups with your palms facing away from you and 5 pull-ups with your palms facing towards you. This will also build your pectorals and biceps at the same time.

( 9 )

Find new ways to crunch, bend and twist in your daily life. Some possibilities include:

• Use a stability ball. Do your crunches on the ball to introduce instability to your workout, which will improve your balance too. There are also lots of core exercises that cathe way. Do this as often as you are comfortable or at times when it won't look weird. You can bend forward from the hips or, if you're really into it, bend at the knees too and really "sink" out of the way.

• Add complex core-movements to your workout. That will boost your overall body constitution tremendously. For example, combine push-ups with rows. Go into a push-up position on two dumbbells. Now don't do a push-up, but instead start to row alternating dumbbells. See how much power you need only to hold balance? Combine exercises! Be creative. Tension is your friend.

How to Get in Shape: 12 steps

1 .                11

Don't drink your calories: This is the most important rule to follow. Try not to drink anything that has calories; only drink water! A good rule of thumb for how much water you should drink is to divide your weight in half and that number in ounces is your recommended daily water intake. Therefore, if you weigh about 200 lbs., you should drink about 100 oz. per day.

2 .

Be natural: This means only eat natural food. Don't panic now! Natural or naturally occurring food or food products are those which are minimally processed and remain as close as possible to their whole, original state. Natural foods are much better and generally more nutritious than their refined counterparts.

3.
Plan your portions: If you are hungry do not randomly snack, you will end up eating too much. Take your time to carefully select a meal that will leave you satisfied and at the same time isn't big enough to allow you to surpass your point of fullness. It is best to eat small portions five times a day to maintain a high metabolism.

4 .
Eat at home: Dining out is great, but do not do it all the time! While this can be difficult if you travel a lot, if you do go out to eat, try your best to stick with the above rules.

5 .
Sugar is your enemy: Surely you have heard this a thousand times, but it is true. If you love candy, cookies and sweets, you should do your best to give them up - at least for a short time. Stay away from the sweets, especially until you get to your goal weight. It really can be done!

6 .
Stay away from salty foods: When you eat salty foods, such as potato chips, you naturally get thirsty. However, the water you drink to rehydrate yourself is stored in your body as water weight (this is mainly caused by food that contains a lot of salt). If you want to lose a couple of pounds, avoid food that has a lot of salt.

7 .
Eat more lean protein: The most often overlooked macro nutrient, protein, will help you greatly for getting into shape. With the same amount of calories as a carbohydrate, protein is used to build and restore body tissue, most notably muscle. Not only will the added protein increase your metabolism (and thus burn calories), it will also help you defeat muscle soreness after a good workout. Make sure to increase your protein with your level of exercise to avoid gout or other uric acid related disorders.

8 .

Set your weight goal: You need to set goals in order to be successful in anything. Set a weight goal, but NOT a date goal! It is not important how fast you achieve your weight, so dates are not important. Health is always better than speed!

9 .

Get up and move: Exercise is a very important part of getting in shape, but sometimes you might miss a workout. Even if this happens, you could pick some exercise, such as push-ups, and do that consistently no matter what interferes with the rest of your workout plans. Try doing 20 push-ups every morning before you get into the shower. Make it part of your daily routine. It may seem insignificant, but after some time you will actually see a significant change in your body shape.

10 .

Start exercising: Take walks, join a gym, go jogging, or take a dance class – whatever you prefer. Instead of making it your New Year’s Resolution each year to exercise more, make each Monday a new chance to get on track.

11 .

Find a Partner: Studies show, if you have someone else pushing you and doing the exercises with you, then it's going to be easier to stay on track.

12 .

Relax on the weekends: It is important to follow the rules above. However, it's okay to relax on the weekends. This means, do allow yourself to go out to dinner and eat some sweets on the weekend. This may sound contradictory, but it's the real deal. If you have a craving, go for it. Anytime you have a craving for something that does not really conform to your diet rules - such as pizza, sweets or fried chicken - wait for the weekend to have them; make them your weekend treats. You can still follow the rules, but modify them a bit to fit in your cravings. A day or two of eating more than you're supposed to can actually make your metabolism kick in and cause a net weigh loss. Do not, however, use this as an excuse to binge eat, or else you will undo all your hard work.