Biceps and Triceps

CLOSE-GRIP BENCH PRESS

  1. Lie back on a flat bench
  2. Using a close grip, lift the bar from the rack and and hold it straight over you with your arms locked
  3. As you breathe in, come down slowly until you feel the bar on your middle chest
  4. After a small pause, bring the bar back to the starting position as you breathe out and push the bar using your triceps
  5. Lock you arms in a contracted position, hold for a second and then start coming down again
  6. Repeat for 20 reps

DIPS

  1. Position your hands shoulder-width apart on a secured bench or stable chair
  2. Slide your butt off the front of the bench with your legs extended out in front of you
  3. Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints
  4. Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle
  5. Once you reach the bottom of the movement, press down into the bench to straighten your elbows, returning to the starting position
  6. Keep your shoulders down as you lower and raise your body
  7. You can bend your legs to modify this exercise
  8. Do for 20 repetitions

ROPE PUSHDOWN

  1. Attach a straight or angled bar to a high pulley and grab with an overhand grip (palms facing down) at shoulder width
  2. Standing upright with torso straight and a very small inclination forward, bring upper arms close to your body and perpendicular to the floor
  3. Upper arms should always remain stationary next to your torso; only torso and forearms
  4. After a second hold at the contracted position, bring the bar slowly up to the starting point (breathe in)
  5. Repeat for 15 repetitions