Assalamualaikum, lets start with training. So for the first muscle building entry i would like to take tricep as the first subject as it is my favorite muscle to work out .Okay let me take it this way, I am not going to tell every tricep workout existed to this one post, I'll go for the most staple exercise for developing strength and muscle mass for the tricep which is the close grip bench press. Lets get it started. For me it's the king of tricep exercise and coming close to it is the tricep dips (bench or parallel bar).Unlike the standard bench press ,close grip bench press put more emphasize on the tricep muscles.The benefits of the close grip bench press are first it is a compound movement (where you'll incorporate more than one muscle/joint), For example this movement uses tricep (primary muscle),chest and front deltoid (shoulder) as the secondary muscles.The more muscles included,the more testosterone (growth hormone for guys) are produced means the more gains you will get plus the calories burned increased too!
How To Do It?
Set yourself on the bench,foot planted on the ground,do not raise them up,keep abs tight and place your hands on the barbell with shoulder width grip or slightly narrower than shoulder width grip,any closer than that for me will only cause you injuries or joint problem.Unlike the bench press,where the hand spacing is slightly wider than shoulder width grip,it is done with the flaring of arms occurred during the eccentric (lowering down the weight) phase.Differ from the bench press,the close grip bench press is done with you lowering the weight without flaring the arms and lowering the weight to your lower chest.Check out the video below. Notice his hand spacing taking a shoulder width grip and as he lowers the barbell he does not flares his arms out and he lowered the weight to his side.
So that's it for today's post,so i hope you guys enjoy it and get something from my post,till again,assalamualaikum
