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Three-In-One Triceps


Triceps Muscles

Targets:
Triceps, all three heads with emphasis on long and lateral heads.

Best In Workout:
This three-in-one move is so brutal that it is best to put it early in your routine. Follow this move with reverse-grip pressdowns to exhaust the medial head.

Sets & Reps:
Perform 3 sets with 10-15 reps.

At The Start:
Lie down on a bench with your head at the very edge and have a partner hand you a loaded barbell. If you do not have a partner, you can place the loaded bar at the edge of the bench, then lie down and grasp it.

Wrap Those Thumbs:
Hold the bar with an overhand grip, slightly inside your shoulders. Wrap your thumbs around the bar for safety. Because you are bringing the bar over the face, it is imperative that you completely wrap your thumbs around the bar. Your hands will sweat, and you do not want to drop the bar at any point during the move.

First, The Skull:
The first part of the move calls for a traditional skullcrusher, in which you bring the bar to your forehead, stopping an inch or so away from your head before pressing it back up to full-arm extension. You can also do a modified skull in which your upper arms remain at a 45 degree angle to the floor, but it is your preference. The 45 degree skull will not affect the other portions of the move.

After The Skull:
Lower the bar down toward the top of your head and all the way down to the floor. On the way down, the bar should just miss the top of your head/bench. You basically want to think about reaching the point where the floor meets the leg of the bench.

The Pullover-to-Press:
After a good stretch, keep your arms bent and pull the bar directly over your face to your lower chest. To keep the bar an inch or so above your face as you move it to your lower chest takes incredible triceps strength. From your lower pecs, press the bar straight up as you would during a close-grip bench press. Squeeze the triceps hard and go right into the skullcrusher and the sequence continues. All three moves constitute a single rep.

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Smith-Machine Drag Curl


Targets:
Biceps, with emphasis on the longer (outer) head or “peak”.

Best In Workout:
You can placed the frag curl anywhere in your training repertoire, just as long as you precede or follow it woth moves that hit the short, inner head as well as your forearms.

Sets & Reps:
Perform 3-4 sets with 12-15 reps

It’s A Drag:
Stand holding a bar in front of your upper thighs, with your chest up, shoulders back and eyes focused forward. Begin the move by pulling your elbows back as you raise the bar toward your upper abs/lower chest. With the drag curl, you are forced to eliminate as much deltoid involvement as possible. This means you want to keep your elbows back and pull your elbows behind you as you drag the bar up your abdomen., which is why the range of motion is so limited.

Range Of Motion:
The bar should not come any higher than your upper abs. If it does, it means you are allowing your elbows to travel too far forward., engaging more delts than desired. Make sure those elbows move backward not forward.

No Balance Required:
Because you are using the Smith-machine, you do not have to worry about balancing the bar. Therefore, you can probably lift more weight than you would typically lift with the free-weight version. Do not be afraid to overload the muscles.


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Angle Pairings for Optimal Pre-exhaustion


Here is a list of the bodyparts and the first (isolation move) and second exercise (compound move).

Legs – Leg extension and Squat
Lying Leg Curl and Leg Press
Back – Decline Pullover and Close-grip Pulldown
Shoulders – Cable Lateral Raise and Overhead Press
Triceps – Pressdown and Bench Dip
Chest – Cable Crossover and Decline Bench Press
Biceps – Dumbbell Curl and Chin-up (underhand grip)

The biceps is generally not thought to have a compound exercise, although the chin-up is as close to being a multi-joint movement for the biceps as possible.

https://veefitness.wordpress.com/2013/11/14/pre-exhaust-training/


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Arm Work-out


Arms

Here is a workout which focuses on the arms. This workout will leave you with a pump.

Biceps
Concentration Curls – 5-6 sets, 12 reps
Wide-Grip Barbell Curls – 5 sets, 12 reps
Hammer Curls – 5 sets, 12 reps
Standing Bent-Over Concentration Curls – 5 sets, 12 reps.

Triceps
One-Arm Overhead Extension – 5-6 sets, 12 reps
Pressdown – 5 sets, 12 reps
One-Arm Pressdown – 5 sets, 12 reps
Rope Pressdown – 5 sets, 12-15 reps


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One-Arm Pressdown


1) Attach a D-handle to the high pulley and with an overhand grip (palm facing down).
2) Standing upright with the torso straight and a very small inclination forward, bring the upper arm close to your body and perpendicular to the floor. The forearm should be pointing up towards the pulley as you hold the handle. This is your starting position.
3) Using the triceps, bring the handle down until it touches the front of your thigh and the arm is fully extended perpendicular to the floor. The upper arm should always remain stationary next to your torso and only the forearm should move. Exhale as your perform this movement.
4) After a second hold at the contracted position, bring the handle slowly to the starting point. Breathe in as you perform this step.
5) Repeat for recommended amount of repetitions.
6) Do the same for the other hand.