Lifting weights is a good way to stay in shape and build strength throughout your entire body. When starting a weight resistance training program, using a routine for each muscle group will ensure that you properly work each part of your body. The following routine consists of a chest and triceps workout. Many men want to bulk up their muscles and therefore should concentrate on doing sets of heavier weights and fewer repetitions.
Bench Press
For bench press, this will work your pectoral, anterior deltoid and tricep muscles. Use a bench press station that consists of a bench, rack and barbell. To start add the appropriate weight then grip the barbell so that your wrists are straight.
Raise the barbell off the rack and lower it until your upper arms (biceps and triceps) are parallel with the ground. Push the bar back up until your arms are straight without locking your elbows. This is one rep. Do three sets of eight reps.
Decline Bench Press
Decline bench press is similar to a regular bench press, except you work your pectoral, anterior deltoid and tricep muscles in a different way. Use a decline bench press station that consists of a decline bench (your head should be below your knees when your back is on the bench), rack and barbell. Add the appropriate weight then grip the barbell so that your wrists are straight.
Raise the barbell off the rack and lower it until your upper arms (biceps and triceps) are parallel with the ground. Push the bar back up until your arms are straight without locking your elbows to complete a single rep. Do 10 reps your first set, eight for the second and six for the third.
Incline Bench
Incline bench press is also similar to a regular bench press, except you work more of your anterior deltoid than pectoral muscles. As with any type of bench press, your triceps are also a major muscle group invloved. Use an incline bench press station that consists of an incline bench (your head should be above your knees when your back is on the bench), rack and barbell. Add the appropriate weight then grip the barbell so that your wrists are straight.
Raise the barbell off the rack and lower it until your upper arms (biceps and triceps) are parallel with the ground. Push the bar back up until your arms are straight without locking your elbows to complete a single rep. Do 10 reps your first set, eight for the second and six for the third.
CAUTION: Anyone with shoulder problems should avoid this exercise because the weight is placed on shoulder muscles instead of the pectorals.
Dips
Dips are a body weight exercise that used your triceps, pectorals and also your back muscles. For this, you use an dip/pull-up assist machine. This is the station that has the pull up bar and dip bars with a moving platform for your feet.
Select the appropriate assist weight, step on the ledge, grab the dip handles that are parallel with the ground and place your feet on the moving platform. Lower yourself so that your upper arms (biceps and triceps) are parallel with the ground. Raise your self up in until your arms are straight without locking your elbows. This is one rep. Do three sets of 10 reps.
Tricep Extension
This exercise isolates your triceps and is a good way to end your workout. Select a dumbbell of the appropriate weight and sit on a bench that has a short back support so that the top of the back support is around the middle of your back. Grip the dumbbell so that the bar is straight up and down (see picture). Start with your arms out as far as they can go without locking your elbows. Lower the dumbbell until the top is right behind your head. Raise the dumbbell back up to the starting position for a single rep. Do 10 reps for the first two sets and eight reps for the third.
References
- Personal Fitness Training Theory & Practice; Mary A. York, MA; 2007
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