Best Biceps Femoris Exercises

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Are you looking to increase athletic performance?  The biceps femoris is one of the most important muscles involved in multiple athletic movements including sprinting and leaping.  Because of this, targeting the biceps femoris during your exercise program is one of the best ways to increase your overall athletic abilities.

1. Deadlift: The deadlift is one of my favorite exercises for building mass in the biceps femoris muscle.  While the normal deadlift is a great exercise in its own right, you can modify it to better isolate the biceps femoris by using the straight or stiff-legged variation.  These will deactivate the quads and make sure the hamstrings are hit exceptionally hard.  When doing deadlifts make sure there is little to no lower back rounding, unless you want to walk around with a bad back.

2. Squat: The back squat is another good exercise for adding mass and strength to your biceps femoris.  Depending on where you place the bar, the exercise can place a significant amount of stress on the any of the muscles in the posterior chain, in addition to the quadriceps.  I recommend working with a low bar position to really promote breaking at the hips and hitting the biceps femoris hard.

Make sure that you start off with a weight that you’re comfortable with.  Many people move up in weight too quickly and end up having bad form due to muscular imbalances.  A common form misshap associated with the squat is the hula movement.  This should be avoided as it can place undue stress on the knee ligaments.

3. Goodmorning: The goodmorning is a great exercise for increasing the strength of your biceps femoris.  It isolates the muscle better than the deadlift and squat and is great for increasing your numbers in both of those lifts.  The major downside of the goodmorning is that it’s a moderately technical and difficult lift, in that small mistakes can lead to dire consequences.  I recommend developing a strong posterior chain before doing this exercise.

4. Leg Curls: This is the only isolation exercise on this list.  Leg curls are a solid exercise, although they don’t come highly recommended.  If you do them, make sure that you do adequate work on your quadriceps as well because a muscular imbalance between the two can cause shearing forces on the knees.  Some people complain about knee pain when doing the leg curl.  If this is the case, then I suggest switching to glute-ham raises.  The problem with machines is that they often don’t accommodate the variety of bodytypes that people have.  One person might be fine with a machine, but the another might not.

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Great Exercises for Tricep

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Exercises for Tricep:

I prefer to merge my triceps and chest workouts when performing exercises for triceps. I experience that incorporating the two is effective to get a better defined upper body. You’re going to want to hit your triceps with a variety of tricep and chest workouts. I like to begin off with cable crossovers to warm things up.

Cable Crossovers:

Bend your legs slightly and lean forward.
Stand in the middle along with your arms and hands extended out and grab the pull handles hanging down from the posts.
Leaning forward with your chest out and back straight you’re going to pull the handles towards the center until contacting them in front of you.
Take 4-5 secs to generate this movement.
Then gradually reverse the movement another 4-5 secs back to the resting position.
Accomplish 4 sets of 8-10 reps – Be sure to use lighter weight then you usually do to get the full sets in.

The movement ought to be smooth along with your back straight and chest out. This particular is among the one of the better exercises for tricep warm-up, because it hits each evenly and stretches your muscles.

Weight Bench:

I like to do a fast burst away from my chest then slow down 3/4 of the way up (this activates the tricep muscles more).
Changing your hand placement will affect the focus of the muscles getting worked.
The close grip is ideal for hammering both your triceps and interior chest.
Keep your arms at a 45 degree angle from your body. This will help to engage the best combo of chest muscles, front delts and tricep muscles for the effort.
Focus on compressing your shoulder blades together. This gives you with a solid base to shoot the bar up from.
Gripping the bar like your life depended on it will stimulate your triceps more also.


Great work out integrating most of your upper body muscles.
Lower the body till your arms is at a 90 degree angle and your chest is even with the top of the dip stand.
Push the body up until your arms are straight and then lower yourself and duplicate this motion as many times as you are able to.
For even more advanced users you can incorporate a weight belt with chain and fasten weights for added resistance.

You will find numerous additional workout routines for tricep muscles, but I find these to do the best job for a great overall tricep and chest workout.

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Bench Press

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Bench press is much easier to ridicule than to sing. Among his many sins, a leader in the number of injuries of shoulder joints. If you is not enough, try to find a real use of such a movement in daily life or sport. Yes, probably, wrestlers or football players can push the opponent in front of him, but all the rest of humanity is hardly doing the same things at work or in public transport. But at the same bench press – it is one of the most revered, almost sacred exercises in the practice gym. Any visitor trenazherki not able to do a single pull-ups, even if he did not know what a squat and deadlift, and can not find your triceps with a detailed tutorial on the anatomy, and that, if necessary, up to a kilogram will tell you as he is able to reap the prone position. Despite all this, we love this exercise, even perhaps, very much. Simply we do not care so much about the same maximum weight, which you harvest on time. ” Programmes for experienced you will not see this ad hoc approach, but we agree that the development of breast muscle it is difficult to find an alternative. And we niskolechko not jarred by the fact that the bench press is one of the three powerlifting exercises – a respected and beautiful sport.
New School Training
Starting position:
Lie down on the bench, after putting his feet much wider than the shoulders. Feet are parallel to each other, legs at right angles to the floor. Grasp the bar standard wide grip (on most vultures have special notches that you must cover the little fingers). Sweda blade and remove the bar from the racks. Sweep up the neck closer to the stomach so that it is situated above your chest. Keep your hands slightly bent at the elbows.

slowly lowered his neck in the middle of his chest, paused, and a powerful movement straighten hands, returning to the starting position.

effectiveness of your regime will depend on what you do with legs and shoulders. Any strength training always starts with a regular bar, the code you’re lying, foot position determines the amount of force that you’ll be able to produce. To reap the right, imagine that you are not lying, and standing there and pushing on my own neck. Try zapulnut it away, which firmly hold the foot to the floor as much as possible and bend your knees (not taking his foot off the floor). Next – monitors the position of the blades. As the rectification of hands, they tend to move away from each other, which drastically affects the stability of the shoulder joints. Divorced blades – is like shaking your knees while on the beach, so throughout the entire movement is strongly strained muscle between the shoulder blades and do not let them relax.


AT Incline Bench: place a bench at an angle of 30-40 degrees and go at it. Your head should be above the hips. Lowered the bar on the upper chest to the clavicle. Exercise shifts the focus to the top of the pectoralis major and deltoid.
Widest ENOUGH: Take a bar so that serif concerned your forefingers and little fingers are not. In this position Rod will put more load on the pectoral muscles than the triceps, but can seriously overload the shoulder joints, so be careful with working weights.

Narrow grip: put your hands on the width of your chest and PUSH the bar (the lowest point of the brush does not touch the chest). For sufficiently diluted in the exercise of the elbow was forced to work your triceps more active than all other muscles. Treat this exercise no less serious than a normal bench press, because the weight of the workers in it may differ by only 10-15 percent of your desired outcome.

VERY narrow grip: between your palms should be a distance no more than 20 centimeters.

With feet on the bench: with foot position in this exercise, it is less stable compared to the classical version.
To the neck: the neck is not lowered in the middle of the chest and the neck. This option provides the best stretching exercises pectoral muscles, but can be potentially dangerous for the shoulder joints.
To the bottom CHEST: This version of the regime close to the style of power troebortsev. It is particularly effective in combination with the arched back and given to the body with his elbows. This option exercise is actively involved in the work of lats and triceps, which is partially steals the load at the breast, so that builders rarely resort to it.
DEPRESSION WITH BACK: lying on the bench, had rotted in the thoracic region, bringing the pelvis to the shoulders. In this position, the neck will be less distance and the overall position of the body provide maximum stability for the regime. But do not resort to this option too often if you have enough experience or have a problem with the spine.

Always use the help of his partner when performing exercises. None of our programs do not have a record of attempts, but not even a very heavy barbell on the tenth exemption repetition can become unaffordable killer. We assume no fear, especially during home workouts, took no longer a muscular life, and this is no joke. By the same shoot with a heavy barbell rack is not very useful. Similar movement performed without an assistant, gives too traumatic stress on the shoulder joints, so ask them for the sake of the health care of others. In this regard, fits even the mother, wife or mother-in-law – the value of effort, which must show the insured, very small.

beginner fitness workout

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How To Build Muscles Fast

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Building up the body is definitely not an easy task as it takes a lot of time and hard work in order to achieve. The problem is that most people either do not have the time or the money to enroll in a fitness class or go to a gym. So if one is a part of this group of people and would still want to know how to build muscles, then try this home program that only takes about thirty minutes to an hour a day to accomplish.

The upper body is of utmost importance to work out because this is the body part that people will see right away. Now the upper body is composed of the back, the shoulders, the back, the triceps, and biceps. The one exercise that one may do at the comfort of his own home would be the pushup.

Now the great thing about pushups is that they are able to put tension on all parts of the upper body at the exact same time. In order to do a regular pushup, one has to first position the hands on the floor and make sure that the hands are in line with the shoulders. After that, one must use his arms to push his entire body up and then let his body go down to the floor again.

Now just to branch out further, there could be two variations of the said exercise that would specifically concentrate on different parts of the upper body. The first one would involve spreading the arms further across the floor then doing the pushup. This variation will put more stress on the back and shoulders.

The other variation would involve positioning the hands in line now with the chest. Although this is harder to do, it is an exercise that will make the chest and arm muscles much bigger. This one will especially make the biceps and the triceps become bigger and harder.

Now after working on that area, the next thing to workout would be the abs. In order to get the full six pack abs, one just has to constantly do sit ups. Now take note that in order to get a nice core, one just has to do both front and side sit ups everyday.

Now the final workout would now concentrate on the legs. Of course the best way to build leg muscles would be to do three sets of squats everyday until the legs become tired. Doing that is probably the best way on how to build muscles there.

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Building Muscle Mass – A Guide to Well Developed Chest Muscles

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So you want a chest like Superman? Building muscle mass is the key to getting that great body you’ve always wanted. Don’t worry if you’ve always been the skinny boy at the back of your class-if you have determination, patience and discipline you too can build chest muscles worthy of a superhero.

If you have started training, you will need to increase your calorie intake every day. You take 3,000 up to 6,000 calories a day-yes, that is a lot of calories but your goal is to gain as much weight fast so you can convert this into big, hard muscles when you hit the gym. Do not use this as an excuse to pig out on junk food and desserts everyday of the week. Your diet should comprise of high protein and low fat food like chicken, lean meat and fish.

For those looking to building muscle mass, the calories of their nutritional plan should have a ratio of 50% carbohydrates, 30% protein and 20% fat. It would be helpful to know that a gram of fat is equal to nine calories while a gram of protein and carbohydrates are both equal to four calories. You have a small window of indulgence so use it well.

Once you’ve gotten your food plan down, it’s time to concentrate on getting the most out of your chest workout regimen. Begin with good stretching and a light warm up to increase your body’s temperature and improve your session for the day. You will also notice that swimmers have a wide and defined chest area so incorporate swimming into your training program as often as you can.

A program you can use if you are beginning is doing 12 reps and three sets of bench press using 40 lbs weight load, dumbbell flyes and dumbbell pullover using 10 and 20 lbs respectively. After a few weeks, include 30 lbs of inclined bench press and 20 lbs of declined bench press of 12 reps and 3 sets as well. Monitor the progress of your strength and endurance because you will need to lift higher weights gradually while lowering your reps per set if you want to bulk up the chest muscles.

Remember as with any workout program, change the weight load and exercises every few weeks so your body will continue to challenge itself to perform its best. Hitting your chest area with different angles is good training so always incorporate flat, incline and decline movements into your routine. Flyes isolate the pectoralis major (pecs) more than most exercises so be sure to keep coming back to this when you modify your workout periodically.

Even if your aim is to build chest muscles, take care that you don’t over train them and neglect other muscle groups as well. There has never been a superhero with a barrel chest and skinny legs as far as I know. You will do well in setting aside two to three days working on the other parts of your body.

Focus on building muscle mass, eat the right kinds of food and execute the exercises in the correct form– you will soon find yourself with a strong chest so wide you need to enter doors sideways. And last but not the least, don’t forget to enjoy yourself– working out is always a rewarding experience for those who stay the course. Work hard and see the results before you know it.

Emmanuel Palmer understands the science on how to build chest muscles the right way. Find out what the experts say about Building Muscle Mass today.

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Mistakes To Avoid In Your Bicep Workouts

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Bicep workout routines are reported for being the best exercises of all in case you want to build your biceps. When the biceps are in shape, your whole physique seems great plus the muscles help the system nicely. Within a bid to construct their biceps within an extremely short time, lots of people tend to above perform and above train their body.

Which will grow to be a problem in case your human body will not be taking it effectively. You’ll end up obtaining cramps and aches and in worst situation situations, you might be even bed ridden. Here really are a couple of factors you ought to preserve in head though engaging in your bicep exercise sessions. Staying away from these errors provides you with a great physique yet hold you absent from side effects of about operating.

-Many persons overlook to train their back again even though engaging in the bicep workout routines. Fitness experts warn men and women the back incorporates a great deal of impact to the biceps as well as a couple of pull-ups and push-ups ought to be practised everyday. Allow it to be a part of the fitness regime on a regular basis.

-Always create a count with the repetitions on the bicep routines. Don’t improve the selection daily relying on your power amounts. If you’re engaging in 10 sets, retain the reps until you wind up your workout routines. Altering the amount will cause an improper workout regime. From the extended operate, one’s body might be susceptible to quite a few variations and may be fatal as well.

-Never around train your system in the course of the bicep workout routines. Bear in mind the human body is fairly delicate and it are not able to take care of too much of tension. Should you be a novice, train the body below the advice of your trainer. For those who strategy to work out all by yourself, then create a routine and stay with it. Commence the exercises following lots of warming up. That ought to enable you to!

In the event you can stay clear of these mistakes inside your bicep work outs, there is certainly almost nothing like it. Whenever your system will get lazy, give it a break. By no means push on your own for your workout. Abusing your system certainly not will work and in return it might have drastic results about the organs. After all, you wouldnt want to harm your self with all the bicep workout routines. It’s constantly a much better notion to seek the advice of a coach, system your timetable with him and then kick start off your bicep exercises. That could function well!

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Killer Arm Workouts for Awesome Biceps

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There is every chance that when you hear the words “best bicep exercises” you are imagining variations of the typical concentrated curls. Although the general understanding is to isolate the biceps when building large arms, there is also a need to consider compound exercises that not only target the arms, but other muscles also. This may lead you to ask why you would need to target other muscles if I want to build my biceps.

It really is a simple answer. In order to build more muscle, you need to break more muscle down. Muscle fibers need to be broken down from other muscle groups, in order to then build bigger bicep muscles.  The thing is that the biceps are one of the smaller of the muscle groups, meaning not a lot of fiber can be broken down by isolating the bicep muscles alone. Being that a heavy compound workout is going to call on extra muscle groups for their fiber breakdown capacity, the biceps will benefit from this immensely. 
This is why the very best bicep exercises are those that are based around these compound workouts.

When you perform your heavier compound lift, it will activate your biceps and also recruit more muscle fibers from other groups. Making sure to focus on a heavy compound exercise routine as being something like ten reps per set, and five sets. When your biceps have been activated by utilizing the available muscle fibers, you could look to some more isolated exercises such as bicep curls, because the muscle fibers will remain active. What is actually happening here is you are tricking your body into thinking the weight you are lifting, is actually heavier than it really is.

Best Bicep Exercises – No Way!
Many weight lifters have been known to use this same approach, so you know it is reputable. Without realizing it, there is every chance that you are already using this approach with your workouts. A number of you may perform a split routine, which is when you start with your back workout, and move onto the biceps after that. The appraoch is exactly the same; The secondary muscle group (biceps) will be used by the larger muscle groups, and then you follow up with those isolated workouts.

Which are the best bicep exercises?
The very best bicep exercises would be the compound lifts which target multiple muscle groups, the biceps being one of those.

Pull Ups

Chin Ups

Bent Over Rows

The Conclusion
Starting out with a workout listed above is the recommended approach if you are not working your back before your biceps. Recruiting large amounts of muscle fibers is what these compound lifts do, and this is how you will get a much better workout.

For more of the best bicep exercises, check out some bicep workouts for mass.

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How to Build Muscles Properly

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Most of us are all too familiar with those work-out infomercials featuring these muscle-bound women and men. They seemingly have muscles in places most can only dream of. Burning fat and getting into shape requires planning and hard work. A good, solid plan on how to build lean, strong muscles should be a part of everyone’s exercise regimen.

We can all do our bodies a favor by building muscle mass; in the long run this will lead to healthier lives. Free weights (not “free” as in you can have them for free but as in they are not attached to any machinery), are a good way to start a diet/exercise routine. This could be the beginning of a whole new life for you. If you are considering building muscle mass as a part of your new life style, there are a few things you may want to keep in mind.

Your State of Mind

Before we go any further, know that building muscle is hard work. You may come across various shortcuts for losing the fat pounds (e.g., liposuction, gastric bypass) but when it comes to building muscle, there are no easy avenues. Professional athletes who use steroids still have to work out for hours a day to maintain their muscle mass.

It is important to be in the right frame of mind if you are serious about building up your muscles. The muscle-building process is a lot of hard work. And even though the work can be challenging at times, it can also be a lot of fun; may be even the best time you’ve ever had. Being able to see the “new” great-looking, strong-bodied you in the mirror makes all of that effort and hard work pay off.

Self-discipline is Key

Self discipline and being in the right frame of mind work hand-in-hand. There will be those times when you want to give up; times when you see yourself in the mirror and don’t see any change. There are definitely some techniques you can use to to encourage yourself.

One technique you can try is to take a picture of yourself once a week (preferably on the same day). This will give you a side-by-side comparison. Another helpful hint is to get yourself a work-out buddy. Someone who can go through the process with you. There is a good chance, your work-out buddy will begin to see your body change way before you do. Don’t underestimate the power of being each other’s support system.

You can’t build muscle properly if there isn’t a good diet plan to accompany it. In order to build muscle properly, your body will need an abundant amount of fuel. Protein is an excellent source of fuel to build muscle. Eggs, lean meats, peanut butter are all good sources of protein. Breakfast is the single most important meal of the day as it sets your metabolism in motion for the entire day.

Exercise is Also Crucial

Burning fat is just as important as building lean muscle. You may be doing yourself a disservice by not burning fat and may appear fatter. If you are building muscle and not burning fat, the new muscle will just sit under the fat. Cardio bursts are a great way to burn fat. Chose low-impact activities such as bike riding, swimming or maybe even elliptical training. Running may not be low-impact but it is a great fat burner.

People can be so consumed with lifting weights that they forget about the fat-burning portion of their exercise regimen. Burning your body fat is a key component to losing weight and gaining muscle mass. Building a strong, healthy, muscular body is a whole-body approach. Knowing the proper steps and implementing the correct exercise regimen is key. Do all of the steps – by leaving out just one step can jeopardize your fitness goals.

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How to Get Pecs – 3 Skinny Guy Tips to Build Big Pecs

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A common request among skinny guys is wanting to know how to get pecs and build a bigger chest. After all, it’s pretty embarrassing going to the beach or pool and feeling that inevitable dread as you take your shirt off, to reveal a skinny, bony chest.

We all know that the ladies like a muscular barreled chest – it shows a man is confident, strong and powerful, and in this article I’m going to show you 3 muscle building tips to show skinny guys how to get pecs and turn heads the next time you’re at the beach.

How To Get Pecs #1 – Focus On Compound Exercises

The secret to building muscle is performing weight training workouts that are focused around a core of compound exercises. These exercises work multiple muscle groups at once, thereby stimulating more muscle fibre per exercise – and the more muscle you stimulate, the faster it grows.

When focusing on your chest muscles, perform exercises such as Bench Press, Push-ups, and Dumbbell Flyes. These exercises are great for building your chest, but also work your shoulders and back for better overall development. The push-ups should be performed with feet on the floor and also elevated on an exercise ball to mix it up a little and build better quality muscle.

How To Get Pecs #2 – Use Free Weights Rather Than Machines

A common mistake many skinny guys make when they step into the gym is an over-reliance on the weight machines and little attention paid to the free weights. My big gripe with machines is they typically only work your muscles through one axis and thereby limit your development.

You will get much bigger and stronger pectoral muscles by using free weights (dumbbells and barbells) since they force you to use stabilizing muscles to hold the weight throughout the exercise.

How To Get Pecs #3 – Change Up Your Workout To See Better Overall Development

Another reason why many skinny guys fail in their quest of how to get pecs is due to the fact that their workout is stale.

To see consistent muscle gains you need to be changing up your routine on a regular basis so that your muscles never “get used to” the training. This forces your body to constantly adapt, and with adaptation comes growth.

In terms of a chest workout, I would recommend that you change up your exercises to reflect the different parts of your pectoral muscles.

For example:

Inclining the bench on the Bench Press will help to develop the upper chest and shoulders; declining it will develop the lower chest
Changing hand grips from wide to close can work the inner chest more than the outer chest.
Performing your exercises on an exercise ball will cause you to work on your balance and help to define more of the minor muscles that make up the pecs.

This will mean better-looking chest muscles and faster and consistent muscle growth.

If you’re a skinny guy who’s looking to gain muscle mass, adding bulk to your chest can really make a huge difference. Discover the secrets of how a skinny guy can add pounds of muscle mass quickly ==> How To Get Pecs.

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How to Build Muscles the Easy Way – Biceps & Triceps (Part 3 of 4)

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The upper arm is made up of 2 main muscle groups – the biceps and the triceps. The biceps consists of two bundles of muscles. They are used mainly to bend the elbow and rotate the arm. Triceps work hand in hand with the biceps to allow movement of the arms, and make up 60% of the mass of our upper arm. However, most people only focus on the biceps. It is recommended that you train both muscle groups to achieve strong and nice-looking arms.

Here are some recommended exercises. If you need visual illustrations, you can find lots of such videos on YouTube. All I can do is to describe them in the easiest possible way. Use them at your own discretion.

Training the biceps

1. Doing Chin-ups. Grab the chin-up bar with a reverse grip and your hands slightly more than shoulder-width apart. Pull yourself up and allow your chin to touch the bar. Return slowly to the starting position and repeat until exhaustion. Take note that you should not kick your legs or swing your body too vigorously to do a chin-up as it defeats the whole purpose.

2. Dumbbell Curls. You can do this exercise either by standing or sitting. I prefer to stand. Grab 2 dumbbells and let your arms hang by your sides. Slowly curl both dumbbells up. At the top of the motion, turn your palm to face you and contract your biceps. Pause momentarily and slowly lower the dumbbells to the starting position. The downward motion is the part where most work is done, which means most muscle growth, so be sure to do this slow. You can also alternate the dumbbells by starting with your left hand, and then right hand.

3. Barbell Curls. Stand in a comfortable position. Bend down and grab the barbell and slowly lift it up. Once you are ready, contract your biceps and bring the bar to your chest. Then slowly lower the bar. Repeat. Keep your back straight to avoid any back injuries. Your knees should also be slightly bend to cushion the weight of the barbell. Otherwise, you might injure your back as well.

Training the triceps

1. Bench Dips. Face away from the bench and position your hands shoulder-width apart on a flat bench. Reach out your feet as far as possible, and your legs should be shoulder-width apart. Slowly lower your upper body towards the floor by bending your elbows. Once you reach the bottom of the movement, push yourself back up to the starting position. Refrain from resting your butt on the ground.

2. Dumbbell Extensions. One of my favourites as it is the easiest to perform. This should be done in a standing position. Hold a dumbbell with both hands and position the dumbbell above your head with your arms extended. Slowly lower the dumbbell behind your head, and its ending position should be just behind your head. Raise the dumbbell back to its starting position. Keep your back straight and knees slightly bend throughout the exercise.

3. Straight Bar Pushdowns. This has to be done at a cable machine. Grab the bar with your palms facing down and the bar should be at your chest level. Lower the bar and exhale at the same time. Keep your elbows close to you. Do not lock your joints in the ending position; there should be a slight bend in your elbows. Then bring the bar up slowly to its starting position (chest level) and inhale at the same time.

Remember to allow your muscles to rest after a day’s workout. Training on alternate days is fine. Over-training will not trigger more muscle growth, but will instead lead to tiredness and insomnia. You can learn how to build arm muscles here.

George is the owner of, a Q-&-A-based information portal. You can find more tips on muscle building. Feel free to drop by and post questions or add a link back to your own site.

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