13. Leg Raises. One of the best chest and triceps workouts you can do without equipment is leg raises. This is an easy exercise for your upper body. How To Do: Lie down on your back with your legs together and straight. Keeping your legs together and straight, lift them up toward the ceiling.
Keeping your core braced and your elbows close to your body (so they’re not flared), lower the dumbbells to the sides of your chest. Pause, and then push the weights back up to the starting position. 4. Decline Dumbbell Press. Appears in: Body Beast – Beast Up: Chest, Shoulders, and Triceps. If you focus on developing the arms, the back and triceps combination is a good alternative. Advantages. Besides the front shoulder, the triceps is already involved as an accessory muscle in chest exercises. Therefore, you don’t have to do as many triceps exercises as with the back and triceps combination.
Remember to keep your elbows tucked in and shoulder-width apart, as well as your back flat on the bench, she notes. A. Hold a dumbbell in each hand and lie faceup on a bench with feet flat on the floor on each side of the bench. B. Extend arms toward the ceiling above chest, palms facing each other.
This means that if one flexes, the other relaxes. Biceps are made up of two muscle bundles: the long head and the short head. Triceps, on the other hand, are made up of three muscles in the back of the upper arm: the lateral head, the long head, and the medial head. Both muscles move the elbow and the shoulder; however, the triceps move in the Tighten your bicep and hold that tension as you raise the dumbbell up to your shoulder, bending at the elbow. Exhale as you curl, pause, then inhale as you straighten back to the starting position. Keep your elbow on your thigh at all times. Perform 3 sets of 12 reps, resting for 60 seconds between each set.
Hold the bar with an underhand grip and hands placed about shoulder-distance apart. Sit and lock your knees under the pads. Pull the bar down to your chest by bending your elbows. Pause momentarily. Straighten your elbows to complete one rep. The traditional lat pulldown machine features a long bar.
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