GROWING YOUR CHEST AND TRICEPS IN THE NEW WORLD
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When it comes to building a strong upper body, chest and triceps exercises are essential. While many people stick to the same basic exercises like bench press and tricep extensions, incorporating some rare exercises into your routine can help you break through plateaus and see better results. Here are three rare exercises for each muscle group that you can incorporate into your chest and tricep workouts.
Chest Exercises:
1. Dumbbell Squeeze Press: This exercise involves squeezing two dumbbells together as you press them upwards. This not only targets your chest muscles but also engages your triceps and shoulders. The squeezing motion helps activate the chest muscles more effectively, leading to better results.
2. Weighted Push-Ups: Push-ups are already a great bodyweight exercise for chest, but adding some extra weight can make them even more effective. Using a weight vest or placing weights on your back while doing push-ups can help you build more muscle mass in your chest.
3. Cable Crossover with Twist: This exercise is a variation of the standard cable crossover, but with an added twist motion at the end. The twist engages your core muscles while also targeting your chest and shoulders. This exercise helps to build a more defined chest and also improves your overall balance and coordination.
Tricep Exercises:
1. Overhead Cable Tricep Extension: This exercise involves standing facing away from the cable machine and extending your arms overhead to perform the tricep extension. This exercise targets all three heads of the tricep muscle and also engages your core muscles for stability.
2. One-Arm Dumbbell Tricep Extension: This exercise targets the long head of the tricep muscle, which is often neglected in traditional tricep exercises. By using a single dumbbell and performing the exercise one arm at a time, you can isolate this muscle group and see better results.
3. Reverse Grip Tricep Pushdown: This exercise involves using an underhand grip on the cable machine, which places more emphasis on the medial head of the tricep muscle. This exercise is great for building overall tricep mass and helps to create a more defined look in the back of the arm.
Incorporating these rare exercises into your chest and triceps workouts can help you achieve better results than sticking to the same old routine. By targeting the muscles from different angles and engaging different muscle fibers, you can break through plateaus and build more muscle mass in less time. However, as with any workout routine, it’s important to vary your exercises and incorporate rest days to avoid injury and allow your muscles to recover.