Blog Archives

Shrugs

March 6, 2012

It is really difficult to believe that people could do this motion unsuccessfully but it happens. The shrug (to isolate your traps) must be carried out with a direct up and down motion, not a circular motion. I’ve actually watched people “roll” their shoulder in the same manner a tire rotates. Instead you need to grab the weight, lift your traps until they seem like they are pressing against your neck and squeeze, then lower the weight and repeat.

Feel the pressure momentarily, then return to start position.

Remember to breath during the exercise. Exhale while doing the hardest part of the exercise.

Dumbbells or a barbell can be used for the shrugs.

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More on Biceps

February 24, 2012

Bicep Curl

This exercise is often performed with poor form. Whenever you perform this exercise incorrectly (and the majority of exercises incorrectly for that matter) you have taken the bicep out of the lift and enable other areas of the body to assist pull. This is clearly not ideal because to ensure that the bicep develop it should be engaged directly and also as intensely as is achievable. Mistakes commonly made here are swinging your body and using momentum to assist in the lift, in addition to moving the elbows while curling.

To execute the barbell bicep curl correctly the shoulders really need to be pulled back, the elbows should be tight against the sides of the body and you should lift the weight using just the biceps. Once you allow the elbows to come away from the body you are changing the angle of your lift with your biceps and even more importantly you really are most probably allowing your body to swing when you lift.Whenever you swing the weight you’ll be making use of momentum of the swing to assist you lift the weight rather then just pulling with the bicep. To correct this use less weight. You need to be in control of the bar at all times. You should be able to slowly lift the weight up, and slowly lower it back down. If ever you cannot hold the weight at any one point within the range of motion odds are it actually is to heavy for you to be able to lift properly. Remember, the elbows stay by your sides, if they are locked there, you will have a harder time swinging. A very simple solution to this problem would be to make use of the preacher. A preacher curl is a lot more difficult to cheat on and does a tremendous job of isolating the biceps.

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Biceps and Triceps-Weight Lifting Basics

January 26, 2012

When you are lifting weights posture and proper body mechanics is just as important as lifting techniques. It is essential to avoid injury. Keep your head above and centered over your shoulders, shoulders centered over your hips, knees slightly bent, feet about shoulder width apart. Look straight ahead, if you have a mirror to use, it is helpful in keeping your head in the correct position. Fully contact the muscle you are focusing on during every repetition, do not bounce.

Biceps – only move your forearm, keep your elbows pointing down. Start with palm up and do not twist your forearm, complete the full motion. If you increase the weight and you are unable to maintain proper position and technique, you should go back down with the weight until you can maintain technique. If you let your elbow raise, you are taking the work load off of the bicep, and the anterior part of the deltoid is taking it. If you want to work your biceps, keep your elbows pointing down.

With this technique you can use two dumbbells and do both arms at the same time or alternately. You can use a barbell working both arms at the same time as well. You can also face your palms toward your body(hammer curl).

Triceps – the first option to use would be the Bent Over Row or otherwise called kickbacks. Put one knee on a bench or chair, that allows your hips to remain level with the knee up, bend over keeping your back straight and parallel to the floor, with the dumbbell in the hand opposite of the knee that is up-keep your elbow at your side, start with your arm bent at 90 degree angle and straighten arm-raising the dumbbell up until your arm is straight. Repeat for your reps.

-the second option to try if you do not like the bent over rows, would be the Standing Tricep Extension. Correct your posture, head centered over shoulders, shoulders over hips, hips over feet, feet shoulder width apart. Holding a dumbbell in each hand, with hands facing center, with elbows pointing up and bent, dumbbells behind your head-straighten arms raising dumbbells above your head to full extension.

As I have mentioned before, and will continue to mention, technique is very important. It is important because it will help you get better results, working the muscle/muscles you are intending to work and it will help to avoid injury. This video has some great examples. I have some videos that we are working on, but until they are ready I will provide other videos.

http://youtu.be/BgdIsNzrDEQ

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