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The 6 best exercises to show off your guns!
Summer is coming again and everyone is eager to show off their arms again. Indeed, the bicep and tricep are very popular. But don't just stand there blindly on your bicep. This contains only ⅓ of your entire arms, while the tricep contains ⅔. To get you started, here are the top 6 arm exercises, so you can show them off at the beach this summer!
Bicep exercises
The bicep consists of three parts: long head (brachii longus), short head (brachii brevis) and the outside (brachialis). Therefore, it is possible to focus on a specific part through certain exercises. Through the following three exercises you can grow your biceps. First of all, chin-ups are very effective. This exercise is similar to pull-ups but places even more focus on the bicep. Because you can perform this exercise heavily, it gives your bicep a different stimulus than usual. Perfect to start with!
The second exercise is the barbell curl. With this exercise, a barbell or ez-bar is used. It is important to keep tension on your biceps during the entire exercise and not to fully stretch. By means of a certain grip, the focus can be placed more on the long or short head. For addressing the long head a narrow grip fits. For addressing the short head a wide grip fits. The Gorilla Wear Springfield S/L Zipped Hoodie is a perfect match for this exercise, so you can show off your biceps in the gym. This sleeveless hoodie with zipper and pockets offers the right coverage and optimal mobility.
The third and final bicep exercise is the incline dumbbell curl. This exercise requires a normal bench that is set to the incline position. Incline means sloping upwards. In addition, two dumbbells are needed, but the weight is different for everyone. The intention is to start vertically at the bottom and end horizontally. So here you make a curl. This exercise targets the long head of the bicep. For incline exercises, our Functional Gym Towel is perfect, because the functional flap keeps the towel on the bench.
Tricep exercises
Like the biceps, the triceps consists of three heads: lateral, long and medial head. These parts can also be addressed by adding variation to your exercises. The fourth and first tricep exercise is the dips. These exercises train not only the tricep but also the chest, shoulder, abs and broad back muscle. By crossing your legs you create more stability. It is also important to perform the exercise in a controlled manner, so that you keep optimal tension on your tricep. With the Dakota Sleeveless Hoodie for men and the Selma Sleeveless Hoodie for women you can show off your tricep in the gym. These sleeveless hoodies are designed to provide you with comfort and keep you warm despite bare arms. Perfect for during your dips!
The fifth exercise is the close grips bench press; also called narrow bench press. Here it is important to place the bar a little closer together than shoulder width. Slowly lower your elbows towards your sides and maintain optimal tension. Be careful not to grip the bar too narrowly here, as this puts more tension on the wrists instead of the tricep. For injury-prone wrists, the Gorilla Wear Wrist Wraps Pro are very useful, as they give you more stability.
The final tricep exercise is the tricep pushdown. This exercise should be performed in a Pulley station and can be performed with a horizontal bar or rope. The horizontal bar often allows more weight to be pushed away, but with the rope you have a greater range of motion. This is the ability to move the horizontal bar or rope. It is important that the bar or rope is attached at the very top.
For all exercises, keep your upper arms as straight as possible and let your forearms move on their own. Keep the shoulders in a straight shape and try to involve them as little as possible in the exercises. Try to perform each exercise in a controlled manner. This way you will reduce the risk of injury and you will be addressing the muscle the most. We've got you started enough now, so it's time to start training. Stay safe with the Gorilla Wear Facemasks and share your results on Instagram with #TEAMGORILLAWEAR.
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