LOSE THOSE FLABBY ARMS 2!!!

Chair Dips: dips are another common exercise that help develop the triceps, while also working the pectorals and major shoulder muscles. All you need to perform this exercise is an exercise bench or step, though a kitchen chair will also work just fine.

To perform a basic bench dip:

1. Sit up straight on the edge of the bench or chair, extending your legs in front of you and planting you feet firmly on the ground.
2. Firmly grip the edge of the bench or chair, with your fingers facing downwards. Slowly slide your body off the bench, without moving your legs.
3. Slowly lower your body towards the floor, keeping your back straight, until your arms from a 90 degree angle.
4. Push your body back to the original starting position. You have now completed one repetition.

Variations: To increase the difficulty of the bench dip, try propping your feet up on a second exercise bench or chair.

Old school arm circles. Arm circles are a great, easy exercise that can be performed anytime, anywhere, making them a great exercise option for beginners. Arm circles help to tone both your biceps and triceps, while also strengthening the back and shoulders.

To do arm circles:

1. Stand with your feet about a shoulder width apart and extend your arms straight out to the sides, so they’re in line with your shoulders.
2. Begin rotating your arms forward in small, circular motions, without moving your wrists or elbows.
3. After about 20 circles, change direction and begin rotating your arms backwards.

Variations: To increase the intensity of the arm circles, you can rotate your arms faster or use hand weights that are light enough to allow you to do 8-10 rotations.

Targeted bicep curls. Bicep curls are one of the most basic weight lifting exercises, which help you to build arm strength and look good in short sleeves. Bicep curls target the three bicep muscles which control the flexing of your elbow.

To do bicep curls, you will need a set of dumbbell that weigh between 5 and 15 pounds each.

1. Hold a dumbbell in each hand and stand up straight with your feet hip width apart.
2. Let your arms hang relaxed at your sides, with your palms facing forward.
3. With your elbows held at your hip bones, slowly raise both weights until your forearms touch your chest.
4. Slowly lower the weights back into the starting position, maintaining tension in your biceps. Make an effort to maintain good posture at all times, with your back straight and stomach pulled in.

Variations: If you are performing this exercise at your local gym, look for an arm-curl machine which will target the exact same muscles as the dumbbells. If you’re doing the exercises at home for the first time, you can also use a standard 15 oz can of beans or peas to perform this exercise.

5 EXERCISES FOR A FULLER CHEST

Building a fantastic chest is not rocket science, as made out by some fitness publications and personal trainers. However, it requires a lot of discipline and proper use of some basic exercises. This Circuit is designed to blast your chest from different angles, leaving you with a fuller, stronger chest. The aim is to continue the circuit until you can go no further, so I wont prescribe that you do a particular number of sets.

 

Barbell Bench Press

 

This is a gym staple and  if I was paid a dollar for every bench press rep I see each day I go to the gym, I would be a millionaire by now ( and not only in Nigerian Naira!).

 

Work with wide and medium grips, and go for high reps, increasing the weight as you go until you reach the point where you can only deliver two reps (semi -exhaustion). I usually start out with 20 reps to warm up my muscles before I blitz my chest. The aim of the bench press should be to test your mental and physical mettle, not to showcase your ego, so chuck your ego at the door!!

 

 FLAT DUMBELL FLYE

 

 

The fly helps recruit a greater amount of muscle fibers across your chest than some pressing exercises and improves the "mind-muscle connection" in more novice lifters, allowing them to engage the chest muscles more in other exercises. you should emphasize going really deep on these, getting that stretch. Really feel that at the bottom of it and squeeze it all the way to the top. Try to touch the weight together gently but don't worry about clanking the weights together initially. perform each set to exhaustion.

 

PUSH UPS

 

 

This exercise is supposed to push blood into your pecs and build endurance in your triceps and shoulders, whilst giving your muscles some rest from the weight you've just lifted. Aim to hit 100 reps at least, building your endurance until you can successfully crank out 500 reps in the course of the entire circuit.

 

INCLINE DUMBELL PRESS

 

This exercise helps build your upper chest, giving you that 'shelf' that makes your pecs look impressive. Select a challenging weight and keep the same weight  throughout the circuit, but bring your muscles to failure during each set. Make sure that your elbows never drop past your shoulders as you perform each rep, and squeeze the pecs throughout.

 

BAR DIPS

 

This fairly underrated but highly effective exercise is a fantastic cap to your workout, as it isolates and totally decimates the muscles of your chest, while developing hard core muscle endurance. Bar dips also work on the rear and front deltoids.

 

 

Round off your workout with some stretches to expand your pecs and give you a more defined look.

 

 

 

 

 

 

5 SECRETS TO BUILDING A BIGGER BENCH

The barbell bench press remains the king of exercises, and the bigger your bench, the greater your bragging rights within the gym. Bodybuilders and people with physique-oriented goals know that a bigger bench equates to a larger, rounder, fuller chest as well as bigger shoulder and triceps muscles. Improving your bench press has the added benefit of building your mental muscle, as it requires a significant amount of fortitude to lift a wright capable of crushing you into the ground.

 

 

 

1. Accelerate

 

Compensatory acceleration training, or CAT, is lifting sub-maximal weight with maximal force, which teaches the nervous system how to recruit more muscle every time you lift. The speed creates the illusion that the weight is lighter than it really is, thus enabling your body to handle greater amounts of weight.

 

2. Add Dead Benches to your routine

 

A dead bench is done in a power rack with the weight resting on the pins set just above your chest. The weight starts at chest level—not in the arms-extended position—and is pressed up as explosively as possible. Because of this, you'll develop tremendous starting strength at the bottom of each rep. 

 

3. Do more sets with Fewer reps

 

Since you're training for a one-rep max, the first rep of every set is extremely important. Even when training with loads as light as 50 percent of max, most powerlifters keep the repetitions low, opting to do more sets to achieve volume when it's needed.

 

4. Build your Arms

You can't press huge weights with spindly arms. in order to avoid injury, you have to build your triceps and deltoids. However, don't forget the biceps because they help stabilize the joints (as an antagonist muscle to the triceps), and strong forearms help you squeeze the bar tightly. This will make the weight feel lighter in your hands.

 

5 Meditate

 

Few people realise that bodybuilders actually need to meditate. Your central nervous system isn't adept in differentiating between a real experience and an imagined one. Set some time aside every day to visualize blasting through maximal weights.

 

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