Decent Chest/pec/bicep and tricep training??

escos · 01-02-2006, 03:59 PM

Hi Guys

Im looking for tips on specific excercises to train my

pecs
biceps
triceps

you guys know your stuff so are the best people to ask

For my biceps im currently doing dumbell and barbell curls ( I tend to think that I dont need to work these too much as they kind of get a workout with all the other excercises)

Triceps.. im placing a single dumbell behind my head with both hands and raising and lifting

also, im perching on the bench with my arms either side and lowering my bodyweight

Pecs.. currently we dont have a proper weight bench with supports for a barbell so I have to make do with the 'pec dec' will this manage to work out my pecs/chest effectivley?

thanks guys

splinter · 01-02-2006, 08:12 PM

For chest you can do some chest presses and some flat flies. Do some incline work like flies and flat press. Do dips if you can.

Do movements you would do with a bench press for-say but with dumbbells instead. I usually do about 4 different exercises per week. Roughly 3 - 4 warmup sets and then about 4 big sets.

Biceps try go for around 6 - 9 sets
Bicep Curls, Hammer Curls and Preacher Curls go well.

Kickbacks are a good one add in some skull crushers maybe into your tricep routine. Or Tricep Extension which are similar to skull crushers except that you are seated vertically and you retract the EZ bar behind your head (this can be done with one dumbbell also like what you are doing.

http://www.exrx.net/ show you the exercises with little video demonstration.

Remember for bicep and tricep go for about 6 - 9 sets . So 2 - 3 exercises.

escos · 02-02-2006, 07:57 AM

Hi Splinter.. thanks mate for that info! Ill check the website out and give it all a go!

Anonymous · 07-02-2006, 02:42 PM

Go with dumbell presses both flat and incline for chest and do dumbell flyes instead of pec dec. You could also add good old press ups for chest if your short of equipment. For triceps go with extensions like splinter said or try close hand press ups again if short of decent kit to use. For biceps there are plenty of options with dumbells. Standing or seated curls, concentration curls, hammer curls and 21s are all good. Try picking 2-3 exercises for 3 sets each and mix them up to keep your body guessing.

01-02-2006, 03:59 PM	#1 (permalink)
escos Under Construction Join Date: Jan 2006 Location: Kent, UK Posts: 62 Rep Power:	Decent Chest/pec/bicep and tricep training?? Hi Guys Im looking for tips on specific excercises to train my pecs biceps triceps you guys know your stuff so are the best people to ask For my biceps im currently doing dumbell and barbell curls ( I tend to think that I dont need to work these too much as they kind of get a workout with all the other excercises) Triceps.. im placing a single dumbell behind my head with both hands and raising and lifting also, im perching on the bench with my arms either side and lowering my bodyweight Pecs.. currently we dont have a proper weight bench with supports for a barbell so I have to make do with the 'pec dec' will this manage to work out my pecs/chest effectivley? thanks guys

Thread Tools
Show Printable Version Email this Page
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode

01-02-2006, 08:12 PM	#2 (permalink)
splinter Illuminati Join Date: Aug 2005 Location: London Posts: 1,058 Rep Power:	For chest you can do some chest presses and some flat flies. Do some incline work like flies and flat press. Do dips if you can. Do movements you would do with a bench press for-say but with dumbbells instead. I usually do about 4 different exercises per week. Roughly 3 - 4 warmup sets and then about 4 big sets. Biceps try go for around 6 - 9 sets Bicep Curls, Hammer Curls and Preacher Curls go well. Kickbacks are a good one add in some skull crushers maybe into your tricep routine. Or Tricep Extension which are similar to skull crushers except that you are seated vertically and you retract the EZ bar behind your head (this can be done with one dumbbell also like what you are doing. http://www.exrx.net/ show you the exercises with little video demonstration. Remember for bicep and tricep go for about 6 - 9 sets . So 2 - 3 exercises.

02-02-2006, 07:57 AM	#3 (permalink)
escos Under Construction Join Date: Jan 2006 Location: Kent, UK Posts: 62 Rep Power:	Hi Splinter.. thanks mate for that info! Ill check the website out and give it all a go!

07-02-2006, 02:42 PM	#4 (permalink)
Anonymous Join Date: Dec 2003 Posts: 0 Rep Power:	Go with dumbell presses both flat and incline for chest and do dumbell flyes instead of pec dec. You could also add good old press ups for chest if your short of equipment. For triceps go with extensions like splinter said or try close hand press ups again if short of decent kit to use. For biceps there are plenty of options with dumbells. Standing or seated curls, concentration curls, hammer curls and 21s are all good. Try picking 2-3 exercises for 3 sets each and mix them up to keep your body guessing.