🚨 Chest & Triceps Exercises
✅ The best way to build strong, firm triceps is to choose the exercises that hit all those muscle fibers from every angle.
✅ The triceps, as the name suggests, has three different heads—the long head, lateral head, and the medial head. All of these heads contract during triceps exercises, but some moves emphasize different parts of the triceps.
Also, some triceps exercises are more effective than others, something we know from the American Council on Exercise.
In an ACE-commissioned study, researchers took exercisers through eight of the most common triceps exercises and recorded muscle activity by attaching EMG electrodes to their triceps.
🚨 The top 4 moves:
- ✅ Triangle pushup – This exercise emphasizes all three heads of the triceps muscle and, as shown below, it’s the most effective move for that.
- ✅ Kickbacks – This move also targets all three heads of the triceps, but not quite as much as the triangle pushup. This exercise is also easier so may be more user-friendly than the pushups.
- ✅ Triceps extensions – Including this exercise means you have a move that emphasizes the long head of the triceps muscle, a nice complement to the other exercises.
- ✅ Triceps pushdowns emphasize the lateral head of your triceps, again a nice complement to the other exercises.
🚨 CHEST TUTORIAL
If you really want to pump up your pecs and build the best chest in the gym, you need targeted exercises that exhaust your muscles in the best way possible.
Because the chest muscles (specifically the pectoralis major, aka pecs) are so huge, and contribute to so many movements, you’ll need more than just a handful of exercises to build your chest from every angle.
1. ✅ Barbell Bench Press
Grasp the bar just outside shoulder-width and arch your back so there’s space between your lower back and the bench. Pull the bar out of the rack and lower it to your sternum, tucking your elbows about 45° to your sides. When the bar touches your body, drive your feet hard into the floor and press the bar back up.
2. ✅ Dumbbell Bench Press
Lie back on a flat bench with a dumbbell in each hand. Hold the weights at shoulder-level, then press the weights straight up.
3. ✅ Smith Machine Incline Press
Set an adjustable bench to a 30°-45° incline, and roll it into the center of a Smith machine rack. Grasp the bar with an overhand, shoulder-width grip. Unrack the bar, lower it to the upper part of your chest, and press straight up.
4. ✅ Incline Dumbbell Flye
Set an adjustable bench to a 30°-45° angle, and lie back on it with a dumbbell in each hand. Turn your wrists so your palms face each other. Press the weights straight over your chest, then, keeping a slight bend in your elbows, spread your arms open as if you were going for a big bear hug. Lower your arms until you feel a stretch in your pecs, then bring the weights back together over your chest.
5. ✅ Cable Crossover
Stand between two facing cable stations with both pulleys set midway between the top and bottom of the station. Attach a D-handle to each pulley and hold one in each hand. Keep your elbows slightly bent, and step forward so there’s tension on the cables. Flex your pecs as you bring your hands together out in front of your chest. Alternate stretching and flexing after each set.