Arms



Triceps

TR-1


Isometric - Triceps extension. Stand with your back to a wall, approximately 18" away from the wall. With your arms straight, reach behind you and place the palms of your hands against the wall. Now lean back towards the wall while attempting to push yourself away from the wall, keeping your elbows locked. Keep your back away from the wall. Hold for 10 seconds. This exercise also works the muscles of your back and abdomen.

Alternative - Workin' the Muscle: Here's something that I do with this exercise that I find to be extremely effective. Place your hands against a wall as shown and then lean back. Now push yourself forward only an inch or so and then back again. Push yourself up and back ten times, workin' those triceps muscles!

TR-2


Here's anotherWorkin' the Muscle Exercise - Stand back from a wall, facing it, more than arm's length away. Now lean forward and place one hand on the wall at about nose level and directly in front of your face. Lower yourself towards the wall as far as you can, and then start workin' the triceps muscle - up and down, just an inch or so, for ten repetitions.

TR-3


Isotonic - Triceps extension. Reach behind your back and grasp the blade of your right hand with your left hand. Now straighten your right arm out, your right hand being extended towards your right hip while providing resistance with your left arm. Lock your right arm straight down and hold it for a second, forcing your triceps into bold relief. Return to the beginning position. Perform 10 repetitions followed by two 10 second Isometric contractions - one at the beginning position of the exercise and one at the finish position of the exercise. For those who aren't quite limber enough to do this behind your back, this exercise can also be performed in front of you as shown. However, you should at least try to do the isometrics behind you.

Contributed by Nick Read

TR-4


Isometric - Triceps extension. While seated, put your knees together. Now slip your hands down in between your knees, the palms of your hands turned outward so that they are up against the insides of your knees. Now straighten your arms and push outward with both hands against your knees, channeling the resistance to your triceps. Hold for ten seconds

TR-5


Stretch - Make a fist with each hand, thumbs against the forefingers. While standing, lean forward as far as possible while keeping your legs as straight as possible. At the same time, extend your arms out behind you and as far forward as possible. Lock your elbows. Really isolate those triceps! Hold for 10 seconds.

TR-6


Stretch - A fantastic triceps blast! Stand with your arms outstretched from your sides at about a forty five degree angle to your body, and clench your fists. Keeping your arms straight and maintaining that angle, bring your arms behind you and rotate your fists inward as though attempting to touch the knuckles of each hand behind your back. Flex those triceps hard and hold for 10 seconds.

TR-7


Isotonic - Reverse Pushups - Lean back against a desk and place the palms of your hands on the edge of the desk. Move your feet forward until your body is extended out and you are being supported by your arms. Lower yourself down as far as possible with your arms and then push yourself back up. Putting your feet up on a chair makes this exercise harder (I do these with my feet up on an overturned recycle bin). Perform as many repetitions as you feel you can handle. On the last repetition, straighten your body and lean back a little while straightening out your arms. Push up as hard as you can and hold for 10 seconds. A solid, stable chair can also be used for this exercise.

TR-8


Isotonic - (Optional. Don't run out and buy an arm chair just for this exercise. If you are doing dips - see the "Additional Exercises" link - you can forgo this exercise) While seated in a chair with arm rests, place the palms of your hands on the arm rests and push up, lifting your self out of the chair while keeping your feet on the floor. Keep your upper body erect. Let your legs go limp. Lower your self until you just barely touch the seat of the chair and then push yourself up again. Repeat for as many repetitions as you can handle, and then on the last rep, push yourself up, lock your arms and hold for ten seconds.

TR-9


Isotonic - Triceps curls. While either standing or sitting, reach behind your head with your right arm, elbow bent and palm facing inward. Reach over with your left arm and grasp the blade of your right hand with the palm of your left hand. Interlock the little finger of your right hand between the thumb and forefinger of your left hand. Now straighten your right arm up while pulling down with your left hand. Perform 10 repetitions. Provide as much resistance as possible with your left arm. After the tenth repetition, perform isometrics on your right arm from 3 different positions of the same exercise - the beginning, the middle, and the end positions. Hold each position for 10 seconds. Repeat the exercise with your right arm providing resistance to your left arm.

TR-10


Isotonic - Triceps Press. Place your hands on the edge of a desk (or table, or counter top, or chair seat) approximately shoulder width apart or closer. Move your feet back until your body is suspended and supported by your arms. Lower yourself towards the desk by bending at the elbows, keeping your elbows tucked in, in line with your arms - not turned outward. Push yourself up for a count of one. Perform as many repetitions as you feel you can handle. On the last rep, lock your arms out, isolating your triceps, and hold for 10 seconds. The further out you extend yourself, the more difficult this exercise is. Bending at the waist to various degrees will also increase/decrease the difficulty of this exercise.

Advanced: Do the same exercise, but extend yourself out far enough so that you can dip your head down between your arms. Attempt to lower yourself as much as possible. If this advanced version is too difficult for you, initially, don't do it. Incorporate it into your routine only after you have begun to develop the strength needed to handle this kind of intensity.

Contributed by Bob Lipinski, Kip Miller, Shafman, Power & Bulk

TR-11


Isotonic - Standing back from a countertop, lean forward and place one hand on the edge of the countertop (it helps if the countertop is rounded, otherwise you could use a folded towel). Lower yourself as far down as you can, placing your hand and arm in positions that will most directly hit your triceps muscle. I find the hand turned inward at about a 45 degree angle with the elbow pointing outwards to some degree works best. Hold that position for a few seconds and then slowly push yourself up just a few inches and then slowly back down again. Focus on your triceps muscle all the while, really working it. 10 repetitions on each arm. This exercise could also be performed against a wall.

TR-12


Isotonic - Triceps Pushdowns/Biceps Curl. This exercise will double as both a triceps and a biceps exercise. While seated, lean forward and place your left elbow on your left knee and then bend your arm so that the palm of your left hand is approximately six inches from your face. Place the palm of your right hand into the palm of your left hand and interlock the little finger of your right hand between the thumb and forefinger of your left hand. Position your right elbow out and approximately 8" above your right leg. Now push your right arm down while providing resistance with your left arm. Push against your left palm with the heel of your right hand. Keep your left elbow on your left knee all the while and provide as much resistance as possible with your left arm. Now curl your left arm back up while providing resistance with your right arm. Perform 10 repetitions and then perform isometrics from three different positions - the beginning, the middle, and the finish. Hold each for 10 seconds. Repeat with your right arm on your right knee providing resistance to your left arm and visa-versa.

TR-13


Isotonic - Wall Press. An excellent exercise for both triceps and shoulders. Stand between two walls that are close enough together to enable the placement of hands on either wall; a hallway, an archway. Lean towards one wall and then push yourself away from that wall while resisting with the other arm. Go back and forth between the two walls, pushing and resisting with your arms. After the last rep, push against both walls for a 10 second isometric. Variations of this exercise can be performed such as moving back a bit so that your hands are slightly in front of you and then placing the edges of your fists on the walls.

Contributed by tobywan1977



Biceps

BI-1


Isotonic - Biceps curl. While standing, place the palm of your left hand into the upturned palm of your right hand. Interlock the little finger of your left hand between the thumb and forefinger of your right hand. Begin the exercise with your right hand down towards your right side, arm slightly bent and extended forward a bit. Now lift your right hand by bending at the elbow and curl your right arm up and towards your chest while providing resistance with your left arm. Perform 10 repetitions. Provide as much resistance as possible with your left arm. After the tenth repetition, perform isometrics on your right arm from 3 different positions of the same exercise - the beginning, the middle, and the end positions. Hold each position for 10 seconds. Repeat the exercise with your right arm providing resistance to your left.

BI-2


Isotonic - Biceps concentration curl. While seated with your knees straddled, lean forward and brace your right elbow against the inside hollow of your right knee and position your right forearm so that it is almost parallel to your body. Place the fist of your left hand into the upturned palm of your right hand. Begin the exercise with your right forearm down at about a forty five degree angle and then curl your right arm up towards your right shoulder while applying resistance with your left arm. Keep your left elbow up and and apply pressure straight down. Perform 10 repetitions. Provide as much resistance as possible with your left arm. After the tenth repetition, perform isometrics on your right arm from 3 different positions of the same exercise - the beginning, the middle, and the end positions. Hold each position for 10 seconds. Repeat the exercise with your right arm providing resistance to your left.

BI-3


Isotonic - Hammer Curls. Same exercise as BI-1, only in this exercise you cup the palm of one hand over the overturned fist of the other. Rotate your fist so that the index knuckle is pointing straight up.

BI-4


Isometricic - Put your right fist behind your back, your wrist down near your waist, back of your right hand facing you. Reach back with your left hand and grasp your right wrist. Now attempt to curl your right arm up towards your left shoulder while holding it down with your left hand. Hold for 10 seconds. Repeat with your right hand holding down your left arm.

BI-5


Isokinetic - Now, there's a new term for you! Isokinetic means pitting your muscles against a moveable object whose resistance increases to a point to where it can no longer be moved. Sit near the edge of a chair. From the outside, reach under your right leg with your right hand, palm up, and place the inside edge of your hand up against the crook of your right leg, thumb and fingers wrapped around the crook of your leg. Now let your leg go limp and lift it by curling your right arm. Lift your leg as high as possible and hold it there for 10 seconds, all the while attempting to lift it even further. Repeat lifting your left leg with your left hand.

BI-6


Isokinetic - Repeat exercise BI-5 with your hand grasping your knee as shown. Switch hands and repeat. This exercise also works the inside muscles of your forearm.

BI-7


Stretch - While seated, lean forward and place your right elbow on your right knee with the palm of your hand facing inward. Bend your elbow, curling your arm towards your right shoulder. Curl your arm as forcefully as possibly, attempting to touch your right shoulder with your hand. At the same time attempt to rotate the palm of your hand down and outward, forcing your right bicep to isolate and contract. Hold for 10 seconds. Repeat with your left arm.



Your
Choice

Finish up the arm exercises by putting your hands together, little finger of one hand interlocked between the thumb and forefinger of the other, in front of you at a location of your choosing - high, mid-way, low, close to you, away from you. Now give it a good 10 second isometric! Switch hands and repeat.



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