Shoulder Workout With Resistance Bands

Shoulder Workout With Resistance Bands

Do you need to get a quick shoulder workout at home with some resistance bands? I have been using resistance bands for years. They are a great alternative to going to the gym. Also, they are so compact, that they can easily fit in your luggage when you go on a trip. In this article, I will be explaining a Shoulder workout with resistance bands.

Disclaimer – Although I am a Certified Personal Trainer, I am not YOUR Personal Trainer. This article is for informational and educational purposes only and does not establish any kind of personal trainer-client relationship with me. I am not liable or responsible for any damages or injuries resulting from or related to your use of this information. Consult your physician, registered dietician, or nutritionist prior to starting any workout or nutrition program.

What are resistance bands?

Resistance bands are an inexpensive way of working out! The great thing about resistance bands is they provide “resistance” against your muscle fibers during your eccentric and concentric contraction. In other words, it works while you are muscles are shortening and when they are lengthening. Amazon provides great resistance bands. I recommend these to viewers and clients. I wrote an article including some full-body workouts here at Fitmanfitness.com.

CLICK HERE TO PURCHASE NOW

What’s in the Box!

  • 5 resistance bands – 50, 40,30,20, and 10 lbs. But, you can use any of these together up to 150 lbs.!!
  • Two ankle straps – These are great to incorporate in leg exercises and ab exercises
  • Two Handles
  • A workout poster
  • A Carry bag
  • Door Anchor – The door anchor on this product is genius! Simply put the small plastic tube of the anchor behind the door. The strap will be left on the outside of the door where you will be doing exercises.

Note – These resistance bands from fitnessinsanity.net have been selling extremely fast. If you cant get your hands on these, then purchase another brand. They are all equally great!

The Front Shoulder Muscle

The Anatomy

The origin of the front delt muscle is at the clavicle, and the insertion point is at the top of the humerous bone. You will want to visualize contracting the muscle from its point of origin to the insertion point, and you will maximize the growth of the muscle. See the illustration below. (1)

Follow the fibers to grow your front delts
Front delt, Origin and Insertion Point

The Lateral Shoulder

The Anatomy

The side deltoid is a small head on the lateral side of the shoulder. The origin begins at the acromion process on top of the scapula and the point of insertion is on humerous, or top arm bone. Take note of the direction of the muscle’s fibers run and you will need to keep this in mind when building the delt.

Lateral delt Insertion point and origin

The Rear Shoulder

The Anatomy

The Origin of the rear shoulder is at the spine of the Scapula. The Insertion point is the same as the side shoulder and front shoulder: the Humerus.

Rear Shoulder Fitmanfitness

Why do you need to know about the Insertion Point and Origin?

Knowing this will help you maximize the growth of your muscle because you will know which direction to move in order to contract the muscle properly. Whenever you are contracting the muscle, focus on bringing the Insertion Point to the Origin. As I tell my clients, visualize contracting those two points together, slowly.

Why do you need the about following the fibers?

Similar to knowing about the insertion point and origin, following the muscle fiber is equally as important. I constantly remind my clients to follow the fiber. In addition, as you are working out the muscle, remember to contract the muscle in direction of the muscle fibers. Understanding the direction in which they are going will allow you to maximize chest muscle growth.

In addition, I tell my clients to research the particular muscle before the training session. Make it a habit to look online prior to working out the way in which the muscle fibers run, then apply that to your workout. It will make a huge difference in back muscle growth! Even prior to the exercise, I will spend a few moments online with my client searching for the term “Insertion point of shoulder muscles,” or “Origin of the Shoulder muscles,” or “Muscle fibers of the Shoulder muscles.” You can also find these diagrams on this blog post on my website at www.fitmanfitness.com.

Now that you know about the insertion point, origin, and how to follow the fibers, you now can apply that to your workout. Before you begin any rigorous exercise it is best to consult a physician. You never know what is going on internally with your body, such as high blood pressure.

To begin your workout you must warm-up the muscles

Warm-up your shoulder muscles to begin your Shoulder muscle growth

Warming up your muscles is essential to having a great workout. If you do not warm up your Shoulder muscles prior to applying resistance training, your muscles are more susceptible to muscle strains and pulls.

In addition, your “endurance will be compromised.” 1 Cramp and muscle fatigue can occur because you will experience a buildup of lactic acid more rapidly.

So, I usually advise my clients to get on the treadmill for 15 minutes. If you do not have a treadmill, do several sets of jumping jacks or high steps. This will help to get your heart rate up, which delivers more oxygen to the muscles and organs, and it opens up capillaries for additional blood flow.

Remember, stretching and warming up are two different things. Stretching refers to stretching the Shoulder muscles to prevent muscle strains and pulls, and warming-up refers to raising the temperature of the body.

Now, on to the exercises. Check out this video below for the best back workout with resistance bands.

If you are a beginner, I suggest doing the Front Raise, Lateral Raise, Shoulder Press and the Rear Delt Fly. You can start doing 10-12 reps at 3 sets. I want you to remember that the shoulder muscles are not huge muscles, so don’t use much weight. I find that my shoulders react well to more reps with less weight.

In Conclusion

When you understand the muscles of the Shoulder, you will approach your resistance bands workout in a whole new way. I advise clients that it is important to research their muscles before working them out. There are so many muscle diagrams online now that you can review your anatomy and the way the fibers run. So, Applying weight with the resistance bands is a great way to strengthen your back and give you better posture.

You can also check out my other articles on other parts of the body on my website. If you have any questions, please contact me at Fitmanfitness.com.

Back Workout with Resistance Bands

Back Workout with Resistance Bands

If you need to get a quick back workout in, then resistance bands are your best bet. After my gym closed in Southern California, I had to figure out the best way to retain all the muscle gains that I’ve made my entire life. I started using resistance bands, and they helped me tremendously. I’ve written two other articles on an Arms Workout, and a Chest Workout. This is a great back workout with resistance bands.

Disclaimer – Although I am a Certified Personal Trainer, I am not YOUR Personal Trainer. This article is for informational and educational purposes only and does not establish any kind of personal trainer-client relationship with me. I am not liable or responsible for any damages or injuries resulting from or related to your use of this information. Consult your physician, nutritionist, or a registered dietician prior to starting any workout or nutrition program.

What are resistance bands?

Resistance bands are an inexpensive way of working out! The great thing about resistance bands is they provide “resistance” against your muscle fibers during your eccentric and concentric contraction. In other words, it works while you are muscles are shortening and when they are lengthening. Amazon provides great resistance bands. I recommend these to viewers and clients. I wrote an article including some full-body workouts here at Fitmanfitness.com.

CLICK HERE TO PURCHASE NOW

What’s in the Box!

  • 5 resistance bands – 50, 40,30,20, and 10 lbs. But, you can use any of these together up to 150 lbs.!!
  • Two ankle straps – These are great to incorporate in leg exercises and ab exercises
  • Two Handles
  • A workout poster
  • A Carry bag
  • Door Anchor – The door anchor on this product is genius! Simply put the small plastic tube of the anchor behind the door. The strap will be left on the outside of the door where you will be doing exercises.

Note – These resistance bands from fitnessinsanity.net have been selling extremely fast. If you cant get your hands on these, then purchase another brand. They are all equally great!

The Anatomy of the Back

In this article, I am going to explain the anatomy of several major Back muscles. These include your Lats, your Traps, and the Rhomboids. I am not suggesting that these are the only Back Muscles that you should only workout, but this article is a great starting point when understanding the back muscles

Back muscles Fitmanfitness

The Latissimus Dorsi (Lats) Muscles

The Latissimus Dorsi Muscles, or Lats, are the large muscles on both sides of your back, and these muscles are what create the “V-shape.” The Lats are responsible for adduction, extension, and internal rotation of the shoulder. 1

The Insertion Point of the Lats

Bicipital groove of the Humerus

The Origin of the Lats

  • Spinous processes of T7 – L5 vertebrae.
  • Iliac crest of sacrum.
  • Thoracolumbar fascia
  •  The inferior angle of the scapula
  • Lower three or four ribs
Grow bigger lats. Fitmanfitness
Insertion Point and Origin’s of Latissumus Dorsi

The Trapezius (Traps) Muscle

“The trapezius is a large paired surface muscle that extends longitudinally from the occipital bone to the lower thoracic vertebrae of the spine and laterally to the spine of the scapula. It moves the scapula and supports the arm.

The trapezius has three functional parts:

  • An upper (descending) part which supports the weight of the arm
  • A middle region (transverse), which retracts the scapula
  • A lower (ascending) part which medially rotates and depresses the scapula.” Wikipedia

See the illustration below:

Trapezius Fitmanfitness

The Origin of the Traps

The Traps origin is at the occipital bone, the ligamentum nuchae, and the spinous processes of T01–T12.

The Insertion Point

The Trap Muscle inserts on the lateral third of the clavicle, as well as the acromion and scapular spine of the scapula.

Traps Fitmanfitness

The Rhomboid Muscles

The Rhomboid muscles are important in upper limb movement and stability of the shoulder and scapula. They are comprised of the Rhomboid Major and Rhomboid Minor. The Rhomboids are important because they allow you to stabilize your shoulders and your scapula while working out or trying to improve your posture

The Origin of the Rhomboids

The Vertebrea

The Insertion Point of the Rhomboids

The Scapula

Rhomboids Fitmanfitness

Why do you need to know about the Insertion Point and Origin?

Knowing this will help you maximize the growth of your muscle because you will know which direction to move in order to contract the muscle properly. Whenever you are contracting the muscle, focus on bringing the Insertion Point to the Origin. As I tell my clients, visualize contracting those two points together, slowly.

Why do you need the about following the fibers?

Similar to knowing about the insertion point and origin, following the muscle fiber is equally as important. I constantly remind my clients to follow the fiber. In addition, as you are working out the muscle, remember to contract the muscle in direction of the muscle fibers. Understanding the direction in which they are going will allow you to maximize chest muscle growth.

In addition, I tell my clients to research the particular muscle before the training session. Make it a habit to look online prior to working out the way in which the muscle fibers run, then apply that to your workout. It will make a huge difference in back muscle growth! Even prior to the exercise, I will spend a few moments online with my client searching for the term “Insertion point of back muscles,” or “Origin of the back muscles,” or “Muscle fibers of the back muscles.” You can also find these diagrams on this blog post on my website at www.fitmanfitness.com.

Now that you know about the insertion point, origin, and how to follow the fibers, you now can apply that to your workout. Before you begin any rigorous exercise it is best to consult a physician. You never know what is going on internally with your body, such as high blood pressure.

To begin your workout you must warm-up the muscles

Warm-up your back muscles to begin your back muscle growth

Warming up your muscles is essential to having a great workout. If you do not warm up your back muscles prior to applying resistance training, your muscles are more susceptible to muscle strains and pulls.

In addition, your “endurance will be compromised.” 1 Cramp and muscle fatigue can occur because you will experience a buildup of lactic acid more rapidly.

So, I usually advise my clients to get on the treadmill for 15 minutes. If you do not have a treadmill, do several sets of jumping jacks or high steps. This will help to get your heart rate up, which delivers more oxygen to the muscles and organs, and it opens up capillaries for additional blood flow.

Remember, stretching and warming up are two different things. Stretching refers to stretching the back muscles to prevent muscle strains and pulls, and warming-up refers to raising the temperature of the body.

Now, on to the exercises. Check out this video below for the best back workout with resistance bands.

If you are a beginner, then I suggest doing the Bent Over Lat Pull, the Close Grip Row, the Narrow Grip High Row, and the Wide Grip High Row. You can do 3-4 sets and 10-15 reps. Start with low weight resistance bands so you get used to the movement. You can work your way up to heavier bands in several weeks.

In Conclusion

When you understand the muscles of the back, you will approach your resistance band’s workout in a whole new way. I advise clients that it is important to research their muscles before working them out. There are so many muscle diagrams online now that you can review your anatomy and the way the fibers run. Applying weight with the resistance bands is a great way to strengthen your back and give you a better posture. If you have any questions, please contact me at Fitmanfitness.com.

Chest Workout With Resistance Bands

Chest Workout With Resistance Bands

Do you need to do a quick workout at your home, or is your gym closed, and you want to get a quick chest workout in? Then, resistance bands are the key to get your chest workout done. As a personal trainer, I am a firm believer in resistance bands. I recently wrote an article, Resistance Band Workout for Arms, in which I describe the reason why resistance bands should be used to build lean muscle for your Bicep muscles and Tricep Muscles. In this article, I will explain how to create a chest workout with resistance bands.

Disclaimer – Although I am a Certified Personal Trainer, I am not YOUR Personal Trainer. This article is for informational and educational purposes only and does not establish any kind of personal trainer-client relationship with me. I am not liable or responsible for any damages or injuries resulting from or related to your use of this information. You should consult a physician, a nutritionist, or a registered dietician prior to any workout or nutrition program.

What are resistance bands?

Resistance bands are an inexpensive way of working out! The great thing about resistance bands is they provide “resistance” against your muscle fibers during your eccentric and concentric contraction. In other words, it works while you are muscles are shortening and when they are lengthening. Amazon provides great resistance bands. I recommend these to viewers and clients. I wrote an article including some full-body workouts here at Fitmanfitness.com.

CLICK HERE TO PURCHASE NOW

What’s in the Box!

  • 5 resistance bands – 50, 40,30,20, and 10 lbs. But, you can use any of these together up to 150 lbs.!!
  • Two ankle straps – These are great to incorporate in leg exercises and ab exercises
  • Two Handles
  • A workout poster
  • A Carry bag
  • Door Anchor – The door anchor on this product is genius! Simply put the small plastic tube of the anchor behind the door. The strap will be left on the outside of the door where you will be doing exercises.

Note – These resistance bands from fitnessinsanity.net have been selling extremely fast. If you cant get your hands on these, then purchase another brand. They are all equally great!

Understand the Anatomy of the Chest

The Insertion Point

The insertion points is defined by Sports-Health as:

A muscle has two ends that each attaches to the bone: the muscle’s origin and the muscle’s insertion. At both of these points, tendons attach the muscle to bone.

Muscle insertion refers to a muscle’s distal attachment—the end of the muscle furthest away from the torso. For example, the bicep insertion occurs at the elbow.

The Origin

The origin is defined by Sports-Health as :

Muscle origin refers to a muscle’s proximal attachment—the end of the muscle closest to the torso. For example, the bicep muscle’s origin is located at the shoulder.

The Upper Chest Insertion Point and Origin

Upper chest Muscle. Insertion Point and Origin

The origin point of the upper pec is at the collar bone or clavicale (kenhub)

The Insertion point is the same for the entire pectoral muscle at the humerus bone.

The Lower and Middle Chest Insertion Point and Origin

Chest muscle insertion point and origin

The Insertion point of the lower chest and middle chest originates from three areas (wikipedia)

  • Outside of the sternum
  •  The cartilage of the top six ribs
  •  External Oblique

The Insertion point is the same for the entire pectoral muscle at the humerus bone.

Why do you need to know about the Insertion Point and Origin?

Knowing this will help you maximize the growth of your muscle because you will know which direction to move in order to contract the muscle properly. Whenever you are contracting the muscle, focus on bringing the Insertion Point to the Origin. As I tell my clients, visualize contracting those two points together, slowly.

Follow the Fibers for Chest Muscle Growth

To illustrate, pay particular attention to the way in which the muscle fibers are running. In short, these are the striations of the muscle.

Chest muscle Follow the Fiber for growth
Muscle fibers lower chest

Why do you need the about following the fibers?

Similar to knowing about the insertion point and origin, following the muscle fiber is equally as important. I constantly remind my clients to follow the fiber. In addition, as you are working out the muscle, remember to contract the muscle in direction of the muscle fibers. Understanding the direction in which they are going will allow you to maximize chest muscle growth.

In addition, I tell my clients to research the particular muscle before the training session. Make it a habit to look online prior to working out the way in which the muscle fibers run, then apply that to your workout. It will make a huge difference in chest muscle growth! Even prior to the exercise, I will spend a few moments online with my client searching for the term “Insertion point of Chest muscle,” or “Origin of the chest muscle,” or “Muscle fibers of the chest muscle.” You can also find these diagrams on this blog post on my website at www.fitmanfitness.com.

Now that you know about the insertion point, origin, and how to follow the fibers, you now can apply that to your workout. Before you begin any rigorous exercise it is best to consult a physician. You never know what is going on internally with your body, such as high blood pressure.

To begin your workout you must warm-up the muscles

Warm-up your chest muscles to begin your chest muscle growth

Warming up your muscles is essential to having a great workout. If you do not warm up your chest muscles prior to applying resistance training, your muscles are more susceptible to muscle strains and pulls.

In addition, your “endurance will be compromised.” 1 Cramp and muscle fatigue can occur because you will experience a buildup of lactic acid more rapidly.

So, I usually advise my clients to get on the treadmill for 15 minutes, and as they are walking contract their chest muscles by opening and closing their arms. If you do not have a treadmill, do several sets of jumping jacks or high steps, but as you are jumping, bring your arms in front of you and contract your chest muscles. This will help to get your heart rate up, which delivers more oxygen to the muscles and organs, and it opens up capillaries for additional blood flow.

Remember, stretching and warming up are two different things. Stretching refers to stretching the chest muscle to prevent muscle strains and pulls, and warming-up refers to raising the temperature of the body.

Now, onto the chest workout with resistance bands!

If you just started working out, then I suggest sticking to the basic chest exercises such as the Chest Fly, The Chest Press, and The Lower Chest Press. Remember to keep your feet firmly planted into the ground and make sure you are setting your shoulders back so that you get a full contraction of the muscle.

Sets and Reps

If you are just beginning, then I would suggest doing 2-3 sets of several exercises in the video. You can do about 12 repetitions of every exercise. Your muscles need to get used to the resistance training, and you don’t want to overdo your workouts when you begin. As you progress, you can increase the weight on the bands. Remember, focus on the muscle. We want to focus on the quality of the movement rather than the amount of weight you are pushing. This is how we gain lean muscle! Trust me on this!

In Conclusion

I hope these tips and the video will help you along your journey. These resistance bands have helped so many people. They are inexpensive and convenient! If you have any further questions or comments, please check out my website, Fitmanfitness.com, or leave a comment on this article. Thank you!

Resistance Band Workout For Arms

Resistance Band Workout For Arms

The gym still closed? Or, do you not have time to go to the gym, and you want to get a quick workout in? Or, do you not want to spend a lot of money on an entire workout set? Resistance bands are the key for you. I have been praising these resistance bands for some time now. Now, there are many exercises that you can do with these bands for your entire body, but in this article, I will be focusing on your Biceps muscles and the Triceps Muscles. This is a resistance band workout for arms!

Disclaimer – Although I am a Certified Personal Trainer, I am not YOUR Personal Trainer. This article is for informational and educational purposes only and does not establish any kind of personal trainer-client relationship with me. I am not liable or responsible for any damages or injuries resulting from or related to your use of this information. You should consult a physician, nutritionist, or a registered dietician prior to starting any workout program or nutrition program.

What are resistance bands?

Resistance bands are an inexpensive way of working out! The great thing about resistance bands is they provide “resistance” against your muscle fibers during your eccentric and concentric contraction. In other words, it works while you are muscles are shortening and when they are lengthening. Amazon provides great resistance bands. I recommend these to viewers and clients. I wrote an article including some full-body workouts here at Fitmanfitness.com.

What’s in the Box!

  • 5 resistance bands – 50, 40,30,20, and 10 lbs. But, you can use any of these together up to 150 lbs.!!
  • Two ankle straps – These are great to incorporate in leg exercises and ab exercises
  • Two Handles
  • A workout poster
  • A Carry bag
  • Door Anchor – The door anchor on this product is genius! Simply put the small plastic tube of the anchor behind the door. The strap will be left on the outside of the door where you will be doing exercises.

Understand the Anatomy of the Muscles

The Anatomy of the Bicep Muscle

I tell my clients that they need to understand the muscle they are working on prior to exercising the muscle. In return, you WILL build muscle. Why? You will know the direction to work out the muscle and how far to contract the muscle. There are two heads to the bicep muscle. The short head or the inner bicep and the long head, or the outer bicep. See the illustration below.

The Origin of the Bicep Muscle

The origin of the biceps muscle begins at two different points. The Long head begins at the supraglenoid tubercle, and the short head begins at the coracoid process. In other words, both heads begin at the top of the scapula just underneath your shoulder. Check out the illustration below!

The Insertion Point of the Bicep Muscle

Both heads join together into one tendon which inserts into the upper forearm. *

Biceps Muscle. Insertion Point and Origin. Knowing this will help you build muscle.
The Insertion point and Origin of the Biceps Muscle

Take note of the Origin of the Bicep muscle and the Insertion Point of the Bicep muscle. Knowing these two points will help you in your workouts. A full contraction of the Bicep muscle would be bringing the insertion point to the origin.

Also, pay attention to the fibers of the Bicep muscle. Look at the Micep muscle in the illustration above. Notice that the fibers run from the elbow up to the shoulder. Also, keep in mind that in order to hit the heads of the Bicep, you will have to rotate your arm.

Now, visualize the muscle fibers as you are working out. Always keep a “mind to muscle” connection as you are working out. By this, I mean “think about the muscle” you are working out, and make sure that you are getting a full contraction of the muscle. It’s easy to get distracted, but if you want to succeed and gain lean muscle, you need to keep your full attention on the muscle you are working out.

The Anatomy of the Triceps Muscle

The Origin of the Triceps Muscle

The Lateral Head and Medial Head Triceps muscle begin at the Humerus Bone. The origin of the Long Head is at the Scapula.

The Insertion Point of the Triceps Muscle

The Lateral Head and Medial Head extend towards the elbow. The Long Head attaches just above the Medial Head.

The Lateral Head

This head is located on the outside of the arm.

The Medial Head

The Medial Head lies underneath the lateral head, and it can only be seen close to the elbow.

The Long Head

The Long Head is between the Medial Head and the Lateral Head.

 Triceps Exercises. Gain lean muscle and get bigger arms

The Muscle Fibers

Notice the direction of the muscle fibers in the illustration above. Make sure you are following the fibers when you are contracting the muscle. Visualize contracting the muscle from insertion point to origin while keeping a slow tempo. Because the three heads have different origins, the fibers are going to be running in different directions. Because of this, the rotation of the hands and arms is important for hitting a certain head.

Warm-up your arm muscles

Warming up your muscles is essential to having a great workout. If you do not warm up your Arm muscles prior to applying resistance training, your muscles are more susceptible to muscle strains and pulls.

In addition, your “endurance will be compromised.” 1 Cramp and muscle fatigue can occur because you will experience a buildup of lactic acid more rapidly.

So, I usually advise my clients to get on the treadmill for 15 minutes. If you do not have a treadmill, do several sets of jumping jacks or high steps. This will help to get your heart rate up, which delivers more oxygen to the muscles and organs, and it opens up capillaries for additional blood flow.

Remember, stretching and warming up are two different things. Stretching refers to stretching the Shoulder muscles to prevent muscle strains and pulls, and warming-up refers to raising the temperature of the body.

Now, on to the exercises. Check out this video below for the best back workout with resistance bands.

Resistance Band Workout For the Arms

Even if you are just learning how to workout, resistance bands are a great start for you! The following workout lays out some exercises that you can do to build lean muscle in your arms or retain the muscle that you currently have. Currently, I recommend to my online clients to get these from fitnessinsanity.net. Here are a few videos that they include on their website. You can use these videos, or the poster they include with the bands, as a tool to help you with your workouts!

TIP – ALWAYS warm up your muscles prior to beginning any of these exercises. You do not want to workout with cold muscles as you might pull a muscle. Do some curls with just your weight. Focus on moving your biceps and triceps. You just want to warm them up!

Biceps Workout

I would recommend only doing about 3 of these exercises to get started. You can do 3 sets of each exercise and do about 12-15 reps. The most common exercises would be the Standup Curl, The Hammer Curl, and The Close Grip Curl. As you progress, you can begin to get into the more advanced Bicep Muscle exercises.

Triceps Exercises

With the Triceps, some easy exercises for beginners are The Kickback, The Overhead Extension, and The Pressdown. You can start off doing 3 sets of about 12 to 15 reps.

In Conclusion

This is a GREAT resistance band workout for arms. As a personal trainer, I sometimes have to rely on resistance bands for workouts at home or in a park. These bands helped throughout the year when the gyms were closed, and they will continue to be a lifesaver even when the gyms are open. If you have any questions, please feel free to contact me through my website Fitmanfitness!

5 Best Muscle Building Triceps Exercises

5 Best Muscle Building Triceps Exercises

First, the Function and Anatomy of the Tricep

The Issue

Plain and simple – You want bigger arms! The Tricep muscle is a larger muscle than the bicep muscle. Use the 5 Best Muscle Building Triceps Exercises in this article to help you achieve your goals.

Disclaimer – Although I am a Certified Personal Trainer, I am not YOUR Personal Trainer. This article is for informational and educational purposes only and does not establish any kind of personal trainer-client relationship with me. I am not liable or responsible for any damages or injuries resulting from or related to your use of this information. You should consult a physician, a nutritionist, or a registered dietician prior to starting any workout or nutrition program.

The Function of the Triceps Muscles

The triceps muscle is the largest muscle in the arm, and they are primarily responsible for straightening the arm.

The Anatomy of the Triceps Muscle

The Lateral Head

This head is located on the outside of the arm. The origin is on the top of the Humerus Bone, and the insertion point is at the elbow.

The Medial Head

The medial head lies underneath the lateral head, and it can only be seen close to the elbow. The origin is also on the back of the Humerus bone, and the insertion point is at the elbow.

The Long Head

The long head, unlike the lateral and medial head, has an origin point at the Scapula but also has an insertion point at the elbow.

Fit Man Fitness. 5 Best Muscle Building Triceps Exercises. Gain lean muscle and get bigger arms

The Muscle Fibers

Notice the direction of the muscle fibers in the illustration above. Make sure you are following the fibers when you are contracting the muscle. Visualize contracting the muscle from insertion point to origin while keeping a slow tempo. Because the three heads have different origins, the fibers are going to be running in different directions. Because of this, the rotation of the hands and arms is important for hitting a certain head.

Warm up and Stretch the Triceps

You should always warm up and stretch the Triceps muscle prior to exercise. By doing so, you will less likely pull a muscle. This is a very important step, so don’t skip it!

The 5 Best Muscle Building Triceps Exercises

The Lateral Head

Triceps Pushdown with Ropes – Great for that U-Shape Tricep Muscle

The Triceps Pushdown can be utilized for all three heads depending on the position of your hands and which bar you are using. To hit the lateral head, I would suggest using a rope. Stand in front of the machine, activate your core, lean slightly forward. Use a moderate to lightweight. Now position your hands close together, and push the weight down. Turn the ropes in at the bottom of the contraction. Make sure you go slow and contract. I want you to feel the contraction in the lateral had; this is key to building this head.

Tricep Pushdown. Build muscle in your Lateral head of the Tricep

The Diamond Pushup – Grow the Lateral Tricep Head

This is a great exercise to grow the lateral head.

Begin by assuming the position of a pushup. Instead of focusing on the chest, you will be working on the lateral head, so go slow and concentrate on that muscle. Keep your abs activated, and tighten up your glutes. Keep your shoulders packed (lowered and back). Now, put your hands together with your index fingers and thumbs touching. Your hands should be forming a diamond shape. Your elbows are going to be outside of your hands. Now, do a pushup. Focus on contracting the lateral head. Go slow and control the motion when doing the pushup

If you cannot do these in a regular push-up position, then it is definitely ok to get on your knees.

Diamond Pushup. This article will help build your lateral head of your Tricep muscle.

The Medial Head

The Reverse Grip pushdown with One Hand

You will want to use a cable machine for this exercise, or you can use resistance bands. If you have not used resistance bands, and you would like more information, then check out my article, Best Tool to Have to Retain Muscle TIll Gyms Open. Position yourself in front of the cable machine. Keep your abs activated, chest up, and slightly bend your waist.

Reverse Grip pushdown. This exercise will work your inner tricep muscle

You will be using a single handle. Reverse your hand, and take a hold of the handle. Keep your elbow stationary to your side. Push the weight down, only using your elbow. Go slow and control the motion. You need to focus on the medial head.

Reverse push down fitmanfitness

The Long Head

Skull Crushers

I have found that the Skull Crushers exercise is by far the best exercise to grow the long head. You will be using a weight bench and an EZ curl bar with your desired weight. I would suggest using light to moderate weight first until you get a hang of the exercise. We want to focus on quality reps here. Begin by lying down flat on a bench as if you were doing a bench press. Bring the curl bar to your chest and push it up. Now, extend the weight from the elbows to the head. Your arm should be slightly angled back.  1 You can allow the bar to be lowered towards your forehead.

Skull Crushers. Best muscle exercise for your long head tricep muscle

Triceps Cable Kickback with One Arm

You will notice in some of these exercises that I prefer to use one arm exercise instead of two. Over the years, I have found that I can really focus on the muscle of one arm rather than try to do both. This exercise uses a cable machine. Put the cable at the top of the machine. Bed over at a 45-degree angle, grab the handle on the cable machine. Isolate your shoulder by packing your shoulder (bring your shoulder back and down), and push the weight away from your body.

In Conclusion

I prefer to do biceps, triceps, and forearms all in one day. Having big arms is a must for having a great frame. Many think that building big biceps is the solution; but, it’s not the overall solution. If you are interested in building your biceps, check out my article, 5 Best Muscle Building Biceps Exercises. The Triceps muscle is a bigger muscle, so treat it that way! As a personal trainer, I consider these exercises to be the 5 best muscle building triceps exercises. If you have any questions, or if you want a custom workout, please check out fitmanfitness.com and contact me.

*The information provided on this website is not intended to replace a face-to-face relationship with a qualified health care provider and is not intended as medical advice. The material provided here is for educational and information purposes only. The information contained in this site should not be used to diagnose or treat any illness, disorders, disease, or other health problems. By using this Website, you agree to absolve me of any liability or loss that you or any other person may incur from the use of the information, products, or materials that you request or receive through or on my Website. 

5 Best Muscle Building Bicep Exercises

5 Best Muscle Building Bicep Exercises

The Issue

Are you struggling to get bigger biceps? These muscles are important when you are picking things up, flexing, or just trying to fill out the sleeves of your shirts. In this article, I will be detailing the 5 best muscle building bicep exercises.

Disclaimer – Although I am a Certified Personal Trainer, I am not YOUR Personal Trainer. This article is for informational and educational purposes only and does not establish any kind of personal trainer-client relationship with me. I am not liable or responsible for any damages or injuries resulting from or related to your use of this information. Consult your physician, nutritionist, or a registered dietician prior to starting any workout or nutrition program.

The Anatomy of the Bicep Muscle

I tell my clients that they need to understand the muscle they are working on prior to exercising the muscle. In return, you WILL build muscle. Why? You will know the direction to work out the muscle and how far to contract the muscle. There are two heads to the bicep muscle. The short head or the inner bicep and the long head, or the outer bicep. And, there is a third small head called the brachialis which I will be including in this discussion because the muscle becomes part of the workout. See the illustration below.

The Origin of the Bicep Muscle

The origin of the biceps muscle begins at two different points. The Long head begins at the supraglenoid tubercle, and the short head begins at the coracoid process. In other words, both heads begin at the top of the scapula just underneath your shoulder. Check out the illustration below!

The Insertion Point of the Bicep Muscle

Both heads join together into one tendon which inserts into the upper forearm. *

Biceps Muscle. Insertion Point and Origin. Knowing this will help you build muscle.
The Insertion point and Origin of the Biceps Muscle

Take note of the Origin of the Bicep and the Insertion Point of the Bicep. Knowing these two points will help you in your workouts. A full contraction of the bicep muscle would be bringing the insertion point to the origin.

Also, pay attention to the fibers of the bicep muscle. Look at the bicep muscle in the illustration above. Notice that the fibers run from the elbow up to the shoulder. Also, keep in mind that in order to hit the heads of the bicep, you will have to rotate your arm.

Now, visualize the muscle fibers as you are working out. Always keep a “mind to muscle” connection as you are working out. By this, I mean “think about the muscle” you are working out, and make sure that you are getting a full contraction of the muscle. It’s easy to get distracted, but if you want to succeed and gain lean muscle, you need to keep your full attention on the muscle you are working out.

Warm-up before starting your muscle building bicep exercises

Also, ALWAYS warm up the bicep muscle prior to exercising. A common injury is a pulled bicep tendon. You can properly warm up the biceps with a set or two of bicep curls with lightweight. To warm up the bicep muscle, simply do some light reps with some dumbbells. Once you have completed some reps, wait about 30 seconds then do a few more reps. You want to pump blood in the muscles and loosen up your joints to get ready for the real weight coming up in the following exercises.

These bicep exercises will be categorized into 3 groups, the short head or the inner bicep, the long head or the outer bicep, and the brachialis.

Now, on to the good stuff! Lets Build up Your Bicep Muscles!

The 5 Best Muscle Building Bicep Exercises

The Short Head of the Bicep Muscle – The Inner Bicep

Standing Bicep Curl (Rotation Angled Out)

The Bicep Dumbbell Curl is a great way to build lean muscle in the arm.
5 best muscle building bicep exercises

This exercise can be done with a cable machine, a dumbbell, a barbell, or resistance bands. If you don’t know about resistance bands, then check out my article, “Best Tool to Retain Muscle Till Gyms Open.” I prefer either the cable machine or resistance bands for this. When standing, grip the weight handle, activate your abs, keep your shoulder back and down, then rotate your hand about 45 degrees away from your body. Your inner bicep, or short head, should now be more exposed. Lift the weight slowly and in a controlled manner. Focus on squeezing the inner bicep muscle. Keep in mind the insertion point and origin and follow the fibers.

Incline Dumbbell curl. This exercise will help build your inner bicep muscle.

The Seated Incline Bicep Curl

You will need an incline bench for this exercise, and it can be done with dumbbells or a cable machine. This exercise can target the overall bicep, or with a slight rotation, it can target the short head. The easiest way of doing this exercise is with dumbbells. Put the dumbbells in your hands, and sit at a 45-degree incline. Put your weights to the side. Keep your core activated, and angle your hands slightly out as they are dropped to your sides. Keep your shoulder back and down against the incline bench. Now, lift the weight up in a slow and controlled manner. At the top of the movement, turn your wrist slightly towards your body. This will ensure a peak contraction of the muscle fibers.  This exercise will target the inner bicep if you control the movement.

The Long Head – The Outer Bicep

Bicep Curl Fitmanfitness. This exercise will target your outer bicep muscle.

Standing Bicep Curl (Rotation Angled in)

A cable machine, dumbbell, barbell, or curl bar can be used on this exercise. Stand with your knees slightly bent, core activated. Hold a dumbbell in each hand. Put your arms to your sides, and rotate your hand so that it is slightly in front of your body. We are targeting the long head, or outer bicep, so your outer bicep should be facing out. Contract the weight up in a slow and controlled manner, and do not bounce the weight.  Keep your shoulder back and down. Do not allow your front delt to bounce forward during this exercise. Isolating the long head of the bicep is key to performing this exercise.

The Drag curl

The Drag Curl is a great exercise for isolating the long head of the bicep. This exercise will build strength and size in your bicep. To perform this exercise, it is best to use a barbell. Use moderate weight on the barbell, and grab the barbell at shoulder length. Keep your shoulders back and down. With the barbell contracted to just below the chest, you are going to move your elbow behind your body. Next, slightly lean forward. Now, let the barbell down, and bring it back up. Keep your elbows behind your body. You will be surprised at how efficient this exercise is.

Drag curl. This exercise will target your overall bicep.
The brachialis muscle of the Bicep.

The Brachialis

The Crossover Hammer Curl

Many find that a crossover hammer curl with a dumbbell is best for this exercise, but I would recommend a cross over cable curl instead. Simply replace the dumbbell with a cable because you will get resistance when you raise and lower the weight. So, stand in front of the cable machine. Grab the cable, without the handle, and move your hand in front of your body. Your arm can come out slightly from your body. With a moderate to lightweight, pull the weight up. Focus on the brachialis muscle. It is a small muscle, but once you nail it, the bicep will become much bigger. The alternative method is with a dumbbell. Hold the dumbbell like a hammer and move it in front of your body. Again, focus on the brachialis muscle.

Hammer curl. This exercise targets your brachialis and your outer bicep.
Hammer Curl

How many sets and reps to build bicep muscle?

If you have just begun working out, I would suggest 3 sets of 10-12 reps. Use moderate weight. If you have lifted weights before, then you can go up to 4 sets at 8-10 reps, and you go a little higher on the weight. Remember to keep the reps slow and controlled and do not bounce the weight.

As a personal trainer, I cannot stress enough that the QUALITY of your rep and the contraction of the muscle is far more important than how much weight you are pushing. If anything, remember this point. It will help you build lean muscle.

How to apply this to your bicep workout?

I remember when I was just beginning to lifting weights; I was often confused about how many sets and reps to do and which exercises to choose for my workouts? So, with the biceps, I would suggest that you isolate your arms into one day. Do your biceps, triceps, and forearms in one day. In my article, “5 Best Muscle Building Triceps Exercises,” I give you 5 great exercises for your triceps. I will be writing an article on a typical, “Arms Routine,” that I give to clients. But here is a quick guide to an arms day.

Triceps

  • Skull Crushers – 3 sets of 8 reps
  • Triceps pushdown with rope – 3 sets of 8 reps
  • Triceps Kickback with cable – To failure

Biceps

  • Standing Bicep Curl – curl bar, hands angled in 3 sets of 8
  • Standing Bicep curl, single handle on a cable machine, Hands angled out 3 sets of 8
  • Hammer Curl – 3 sets of 8 each arm

Forearms

Behind the Back cable curls – 3 sets to failure

I always encourage some forearm exercises in your workouts. I believe your arms should be in proportion to your forearms. Plus, it makes your arms look even bigger!

Some key points to help define your biceps

  • If you have a high-fat percentage, you will not see the definition in the muscle. Your nutrition should be on point. So, my recommendation is to begin eating nutritiously to start losing the fat. You can still gain lean muscle, but weight loss will need to become part of your life. You can start by using the Free Calorie Counter here.
  • Follow the fibers – The key to hitting the heads of the bicep is to rotate your arm. When you move your hand away from your body, you will be focusing on the inner bicep. If you move your hand in front of your body, you will be hitting the outer bicep.
  • These exercises should be performed with moderate to lightweight with high reps. And, focus on the quality of the exercise rather than weight. If you go too heavy with these exercises, you may rupture a bicep tendon, which is common in bodybuilding.

Conclusion

In summary, to get bigger biceps, you need to follow these muscle-building bicep exercises. The Standing Bicep curl(rotation in) and The Seated Incline Bicep Curl are great for the inner bicep. The Standing Bicep Curl(rotation out) and the Drag Curl target the Outer Bicep, and the Crossover Hammer curl is a perfect exercise to help broaden your entire bicep. I cannot stress the importance of nutrition enough. In order to grow your muscle, you need to feed it the right nutrients. So, If you want more information on gaining lean muscle, losing weight, or nutrition, you can check it out at www.fitmanfitness.com.

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