When doing a biceps, triceps and pec workout, you have a major advantage right from the get-go. Pec exercises that require bending of the elbows have a carryover effect on the triceps. This means every time you do one of these pec exercises, the triceps get worked as well. A full workout for all three of the upper body muscles needs to include proper technique.
Stretching
When you do a biceps, triceps and pec workout, you activate multiple joints and muscles in the upper body. Going into a workout like this with cold muscles can cause an injury. Before you start your routine, spend five minutes on a treadmill or exercise bike, then perform dynamic stretches. Unlike static stretches, dynamic stretches are performed in motion and they get your body ready for exercising movement. Include stretches like arm circles, arm crossovers, spinal rotations, forward bends and shoulder shrugs.
Free Weights with Your Exercises
Machines work well for gaining muscle and strength, but free weights give you a slight edge. When you use free weights, such as dumbbells and barbells, you have to contract more muscle fibers to stabilize the weight. This will boost your muscle-building potential.
Sequence of Exercises
When you work more than one muscle group in a workout, start with the largest muscle group and work your way down to the smallest. Otherwise, you will tire out the smaller muscle group which is needed for stability while working the larger muscle. For example, if you tire out your triceps before you do pec exercises, you will not be able to lift maximal weights. Work your pecs first, then your triceps, then your biceps.
Exercise Selection
The bench press is a compound exercise, meaning it works more than one muscle. Not only does it work the pecs, but it also works the triceps and shoulders. Compound exercises give you the ability to lift maximal weights because you recruit more than one muscle. Start your workout off with bench presses and include other exercises like dumbbell flyes, weighted dips, lying triceps extensions, barbell curls and dumbbell hammer curls.
Proper Form
The way you lift the weights is important for making positive progress with your workout. Momentum should never be used and you need to move through a full range of motion to fully tax your muscles. Take barbell curls for example. Stand with your feet shoulder-width apart and hold the bar in front of your thighs with a shoulder-width, underhand grip. Keeping your abs tight, back straight and upper arms pinned to your sides, bend your elbows to move the weight upward. Once your palms face your chest, squeeze your biceps forcefully for a full second. Slowly lower the bar back down and repeat.
Frequency of Workout
Exercising on a regular basis and doing enough work will yield you the best results. Perform 10 to 12 reps and four or five sets or each exercise, and work out every three days. To ensure you make your rep ranges, consider working out with a spotter.
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