get ready to grow bigger arms by calisthenics using your own body weight we're also going to
show the weighted variations targeting the same muscles don't worry if you're training at home
with resistance bands you're not going to miss out either it's only right we start with everyone's
favorite arm muscle the biceps the dumbbell curl is a classic exercise passed down from generation
to generation here's a few key techniques which is going to guarantee successful curls
and bigger guns firstly be realistic with how heavy you go it's only elbow flexion after all
a sign you've chosen the right weight for you is achieving a solid bicep pump
after every set now to keep the form extra strict doing the curls seated is a good choice
sitting down makes it harder to use body english and swing the weights up you're more likely to
get a direct bicep stimulus this way compared to standing cheating is minimized and gains maximized
for full range of motion curls a tricep contraction at the bottom is perfect this elbow
straight bottom fully stretches the bicep and sets consistent form standards rep to rep and workout
to work out for my home workout family doing a ghetto style with bands we're not going to forget
about you today choose a band which is challenging enough and a setup which is safe and repeatable
stretch squeeze use a full range of motion and apply the mind muscle connection to make
gains with what you've got calisthenics muscle isolation is best done using rings for versatility
although not a perfectly identical substitute especially for the previous exercises
we're still stressing the primary function of the biceps
body weight curls are going to remain challenging and effective for a long time enjoy
the hammer curl grip is a less popular but still a very useful arm developing exercise
take a neutral grip and perform bicep curls with all the cues covered earlier on
most of our general strength training involves the hands pronated or supinated isolating the biceps
in this position is a good way of developing commonly neglected forearm and upper arm muscles
not only are you going to grow but you'll also develop a body which has greater resilience to
injury through enhanced symmetry using bands for hammer curls is definitely possible too simply
keep a neutral grip make sure there is adequate tension on the band so the entire range of motion
feels tough the advantage of neutral grip hammer curls is that the other arm muscles also grow too
do you see that forearm muscle poking out that's the brachioradialis
also nestled comfortably between the tricep and bicep is the brachialis a great way to stress
neutral grip elbow flexion using our body weight is with the australian pull-up increase exercise
difficulty with calisthenics by positioning the body closer to horizontal doing so forces the
arms to work much harder as they now have to lift more body mass although rows aren't pure
isolation like the earlier exercises the capacity for long-term overload is a worthy consideration
for those looking to really focus on the mind muscle connection unilateral or one
arm at a time is the way to go horizontal pulling is an enjoyable way to train the arms
i know these are going to remain a part of your training in some way for life let's
move onward to another arm exercise you may not have tried before get yourself set up on a bench
at a 45 degree angle with a pair of dumbbells the decline places the shoulder into further extension
relative to the body the bicep is now under a serious stretch at the bottom this makes
initiating a curl much harder be prepared to lighten your weights this is because the bicep is
contracting from a more mechanically disadvantaged position you might be wondering fitness faqs
what's the point this is just getting a bit fancy mate why not just curl bruh injury prevention
and performance in addition to bigger arms is the smarter way to train check it out in the world
of calisthenics exercise like back levers are highly stressful to the elbow and bicep complex
as cool as these skills are to perform and train we have to keep the body safe first and foremost
progressive back lever training and specific bicep conditioning is a winning calisthenics combination
take a look at what i mean with the shoulder extended curl using bands
the arms stay behind the body much like in a back lever stressing and strengthening the
biceps in this position is going to mitigate potential injury risk on the body weight skill
those of you interested in the aesthetic component get to train the arms with lighter relative loads
additionally because we're using a massive range of motion with a huge n range stretch hypertrophy
gains are enjoyed all around don't forget the best arm exercise depends on you as a person
and what you want from it more specific for team calisthenics would have to be the pelican curl
it's easier said than done but really strive to get full elbow extension at the bottom bodyweight
loading plus scapular movement plus full range bicep conditioning win win win this is going to
be humblingly difficult if not impossible for most people here's an alternative that you can
experiment with calstx 101 suggests the eccentric or lowering phase is a perfect stepping stone
starting a push-up and then lower down slowly with control to the bottom
return to the start and repeat for reps and before long you're going to be rising back
up with your new found bicep strength arm growth is only possible by smashing the triceps directly
let's kick off the triceps section with the weighted skull crusher
the shoulder extended position relative to gravity means my measly 15 kilos
feels like a boulder you'll notice i'm getting a full bend in the elbow this is very important
complete range of motion matters for getting a maximum contraction from start to end
more importantly for you guys it's about elbow health and avoiding injury many people complain
of pain during these generally it boils down to going too heavy or cutting range of motion short
if you're doing everything right but still having issues consider a more accommodating alternative
banded overhead tricep extensions easier on the elbows but still heavy on the triceps
the advantage of the band here is you can see we are not fixed and afraid to move the elbow
joint irritation which can happen with barbells should not be a problem if you're not feeling
this one and want to see what this calisthenics business is all about you're in for a treat ring
tricep extensions are a body weight community favorite and for good reason the core is trained
each arm is independently stressed and the rings move freely which drastically reduces
elbow or shoulder issues these are a go-to arm finisher especially on your upper body push day
arm growth is inevitable the long head of the tricep is also nicely targeted with the kickback
keep the shoulders extended and purely bend and extend the arm the elbow needs to stay up and
remain parallel to the body the contraction you're going to feel is pretty intense
kickbacks are perfect for home training because you don't need to go heavy or care about feeling
weak the band tricep kickback is a variation which is equally as humbling play around with the band
thickness and tension to get it just right hand placement is also a personal preference palms down
or palms up doesn't make a notable difference you might be wondering why these so damn hard
well it's because the long head of the tricep attaches to the scapula and humerus because the
muscle is performing a function at two joints at the same time cramps they're a normal experience
finishing up the best bodyweight equivalent for kickbacks are tricep dips the key technique for
arm gains is thrusting the body forwards at the lockout this relative movement of
the torso and arms gives the long head some extra attention and intensity this
modification on the way up somewhat replicates the shoulder extension component of kickbacks
otherwise you know the drill with dips go deep within reason and train hard alright everyone i
hope today's tutorial has armed you with some wisdom for more help with calisthenics go to
fitnessfaqs.com and get your training programs take care legends and i'll see you next video