Weight Lifting Workouts For Triceps, Biceps

Weight lifting workouts are great for men who want to strengthen and build up specific body parts like your chest, triceps, biceps, and shoulders. Here are a few simple weight lifting workouts you can try; starting with the beginner’s weightlifting routine.

Starting Out

When you are first starting out weight lifting, you need to know why you are doing it in the first place. Do you want to lose weight? Increase your stamina? Or just want to build yourself up and continue to be healthy and fit?

You can manage to do all of those things if you take your time and make yourself some goals. A weight lifting program should be done with a balance of exercises and if you want to also lose weight, you need to follow a weight loss program at the same time.

Also, if you have never lifted weights, you need to go slowly so you don’t get injured. You also need to decide if you will join a club, go to the local YMCA, or buy your own gear. If you live in a big apartment complex, they may even have a workout room with equipment you can use for free.

Here are some examples of weight lifting workouts you can try:

Triceps Weight Lifting Workouts

Triceps are the large muscles on the back of your arm. These muscles are used much of the time when you lift weights. If you do an exercise that pushes, such as a bench press or a push-up, this uses the triceps muscles. Here are some triceps muscle exercises:

Narrow Grip Bench Press – Get on your back in a bench pressing pose, then hold onto the bar with your hands six to 12 inches apart. You are going to do regular bench presses and concentrate on the triceps area as you go. This will also help work your inner chest muscles.

Triceps Dips You should make sure your body stays in a vertical position as you work on your triceps, because as you go forward, it uses your chest a lot more. You should always concentrate on pushing up your body by only using your triceps.

Triceps Kickbacks – Position yourself with one of your knees and that same side hand and balance on a bench. Put a dumbbell in your other hand and reach out your forearm to make your arm straight. Concentrate on the triceps muscle.

Bicep Exercises

Barbell Curl-Stand with feet shoulder width apart and hold the bar at shoulder height. Curl the bar towards the chest and keep your elbows still and at your sides. Curl it to your back.

Seated Dumbbell Curls- Sit with arms hanging and knuckles pointing out. Curl arms one at a time and twist hands so the thumbs are pointing out as you reach the shoulder. Return to starting position and repeat the desired amount of reps.

Preacher Curl- Use a preacher bench and curl a bar to the shoulders to help build up the lower bicep.

Hammer Curl- Take two dumbbells and curl them one at a time, you can do this sitting or standing up. Be sure to keep the knuckles pointed out.

These are just some of the available weight lifting workouts that you can do to build up your triceps and biceps. You can find more exercise for other parts of your chest in weight lifting books or other venues.

Author Bio: Hello! My name is Thomas Constantine, soon to be 24 years old and I am working on this website: http://www.diet-and-workout.com/index.html it talk about Weight Lifting Workouts. I hope you will check it out.

Category: Wellness, Fitness and Diet
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