CLOSE GRIP BENCH PRESS
Set up like you would for a traditional bench press , but take a different grip . The ideal grip would be shoulder-width apart , but it depends on the individual , so vary it based on how it feels to you . From there , perform the rep as you would a traditional bench press . Unrack the bar , take three seconds to lower the bar to touch your chest ( it may touch closer to your ribcage because of your grip ), pause briefly and push it as fast as you can back to the top .
INCLINE SKULLCRUSHER
Chin-Up Sometimes referred to as the original biceps curls , chin-ups are another multi-joint move that involves the back musculature . Like the close grip bench press , this exercise is the epitome of a starting move for an arms workout . If you read EMG ( electromyography which involves attaching electrodes to muscles to measure muscle activity ) studies , many suggest that the chin-up is actually better at activating your biceps than any variation of the biceps curl ( supinated bentover rows do the trick , too ).
Grab a pull-up bar with an underhand grip , hands slightly wider than shoulder blades apart . Draw your shoulder blades down and back and pull yourself up to the bar , aiming to touch your collarbone to the bar . Pause for a second and take three seconds to lower yourself back down .
Jam Press Uniquely , this move trains the anconeus muscle , which is a powerful elbow extensor . When it grows , it makes your forearms look huge .
Set up as you would for a close grip bench press . But , as you lower the bar , instead of letting your elbows move straight down , keep them in line with your stomach by pushing your elbows forward ( but not outward ) as the bar comes down towards your collarbone . Push the bar up by extending your elbows without letting them drop . Tip : You won ’ t be able to go as heavy on this exercise , so start with just the bar and work up from there .
Supinated Bent-Over Row This is a supreme biceps activator . It ’ s often purported to be better than any variant of the biceps curl for biceps strength and growth .
Grasp a barbell with an underhand ( supinated ) grip and push your hips back to bring your chest closer to the ground , arms hanging loose . Drive your elbows up towards the ceiling to bring the bar up towards your belly button , pause and return to the start position .
50 AUGUST 2017 | ironmanmagazine . com