Exercise 1: Pushdowns. once warming up, perform 3 sets of ten repetitions or to failure, whichever comes 1st. On the last set drop the load regarding ten inch, and in real time perform another 5 reps while not resting.
Tips: Take a palms-down grip together with your thumbs over the bar. Keep your shoulders back and chest out. Fix your higher arms to the perimeters of your trunk.
Avoid: Don’t let your wrists bend upward throughout, as that puts inessential stress on the joint. Keep your wrists straight and glued, and don’t permit your elbows to flare. Keep them close to your sides.
Exercise 2: Close-grip bench presses. this is often one in every of the most effective mass developers for the skeletal muscle. Once again, perform 3 sets of ten repetitions. On the last set drop the burden and do another 5 reps while not rest.
Tips: employing a straight or EZ-curl bar, take a foothold that’s six inches wide. Lower the bar slowly to your lower chest whereas keeping your elbows close to your sides. Then push straight up to the beginning position.
Avoid: Bouncing the bar off of your chest. invariably maintain management throughout the movement. Lower slowly.
Exercise 3: sitting one-arm overhead extensions. Perform 3 sets of ten repetitions. On the last set drop the load and do another 5 reps while not rest.
Tips: whereas sitting on a bench together with your arm straight on top of you, lower the dumbbell slowly to the bottom of your neck. Stretch the skeletal muscle at very cheap of the movement, then contract and come to the beginning position.
Avoid: playacting this movement too quickly and haphazardly. that might end in injury to the neck and head. Don’t let your wrists wobble with the weight; keep them fastened.