The biceps and triceps are muscles that receive a great deal of attention, especially when it comes to the male audience that is interested in training them.
For that reason, We are going to teach you five exercises so that you can work on them without using any type of material.so this is not an excuse.
diamond push-ups
Diamond push-ups are a classic in all triceps training without material, and it is that they are very effective especially when we resist very slowly the eccentric or descent phasesince in this way we can stimulate our arms even more.
To do them you will have to place the palms of your hands on the ground so that the thumbs and index fingers of one of your hands are in contact with the fingers of the other hand, and from here the movement will be the same as that of a conventional bending.
Shoulder taps
The shoulder taps are a very demanding exercise with our arms, since there will be moments of this exercise in which only one of our arms has to carry with our weight while we bring the other towards our shoulder.
This exercise will also help you improve your stability, since your core will have to be activated to overcome the rotational movement exerted by gravity, but it will also improve your ability to do push-ups, since the arms will be very involved in the shoulder taps.
Inverted row on table
This exercise focused on the work of the biceps and the back will require you to use a table, chair, or surface that you can hold on to while keeping your body below it.
From now on you will have to try to carry out a conventional rowing movement; bring your body towards the table trying to get your hands closer to your hips until your chest makes contact with the table, and from there progressively return to the starting point, until your elbows are fully extended.
Decline push-ups
Placing your feet on an elevated surface when doing a push-up is a great way to increase the intensity of the exercise, so don’t worry if you’re not able to perform as many reps as you would in a set of conventional push-ups.
Although decline push-ups will also serve to work your arms and chest very significantly, in this case the implication will be slightly displaced towards the deltoids.
Funds on table
Dips are also a very common exercise for training the triceps, and in this case we will carry them out using a table or some other surface that does not collapse when we support ourselves.
We will support our palms with our backs to the surface and we will let our weight fall while our triceps are activated to resist the movementand when our elbow has flexed up to 90º, we will quickly extend it so that the concentric phase is explosive and activates our muscles well.
In Vitónica | The 15 basic points you should know in your training to gain strength and muscle mass
In Vitónica | Variation of the number of repetitions for optimal muscle hypertrophy
Videos | HowcastSpanish, Bodybuilding.com, Rachel Meyer, ScottHermanFitness, on YouTube
Images | unsplash