Today we are going to be working on the tricep muscle along with involving more of the upper body.

Also known as the ‘Skull Crusher” or “French Extensions”, this is another exercise aimed primarily at the tricep muscle, although it gives a good work out to the chest and shoulders also.

This exercise will work out the complete range of tricep muscles in the upper arm, from the lattisimus dorsi through to the elbow.

This exercise can be performed either using one arm at a time, or if you are more experienced, using both arms simultaneously. Starting off with the one handed version may be best until you become more familiar and adept at the movements.

Before commencing this exercise, you will need to position a flat bench, and choose which weights you want to use. If no bench is available, then this exercise can be performed while lying on the floor on a suitable surface or floor mat.

As always, start off with low weights, and gradually build up to heavier ones once you are more confident in your capabilities.
Position yourself on your back on the flat bench or floor mat, and hold the dumbbells straight in front of you. Keep your palms facing away from your body, and hold the barbells in an overhand grip. You should be able to feel all of the weight on the tricep muscle.

Make sure your feet are flat on the floor, and keep your abs taut. If using a bench, ensure that your head hangs just off the edge of the bench, with the ‘dent’ between neck and head resting on the edge.

Extend your arms fully so that they are at a 90-degree angle from the floor and your torso.
Keep your elbows tucked into your body, and your palms facing inwards.
This will now become your starting position.

While inhaling, keep your elbows in and your upper arms static. Lower the weights slowly until they are level with your ears.
While exhaling, and once again keeping your elbows in and your upper arms static, push the weights back up to your starting position, making sure that you use your tricep muscle.

While performing this exercise, make sure to use slow fluid movements. Make a concerted effort to make no jerky movements during arm extensions.
If you find it difficult to keep your arm steady while doing this exercise, use your other arm to help keep the 90 degree angle needed. Try to keep your head, torso and spine steady but relaxed while performing this activity.

Do the required number of repetitions of the same movement.

Another variation of the same exercise can be performed by touching the dumbbells to the forehead, followed by completely extending the arm. It is recommended that if this version is attempted, that you use the floor and not the bench.
This version is not always preferred, as there is more potential for accidents and injuries to occur. As always, try to ensure that there is help available.

Warning: If you suffer from any kind of elbow injury, be extremely cautious when performing this exercise, as it may possibly be too harsh for you.

Cable Tricep Extension will  help you break through your muscle building plateau

It’s exciting to start building muscle and as you watch your body sculpt and grow you feel as though you are really accomplishing a lot. But then once your body begins to get use to it’s size and your workouts you muscle building begins to slow down and just like a dieter you will hit a plateau. Unlike the dieter who stops losing weight – you stop building muscle.

When you have hit a plateau and your triceps just do not seem to be gaining anymore muscle, grab the cables. Working out the triceps with cables will get you over the hump so you can still build your muscles. There is a difference when working with cables versus working with weights. The cables are going to keep the tension on the triceps the entire time you do the extensions. By keeping the tension on the triceps they will not get to rest so the muscles will start building up again.

There are many different cable tricep extension exercises that can be done when working out. Always make sure when doing the tricep extensions that you are doing the exercise correctly.

When doing the one arm tricep extension select the amount of weight you will work with. Then stand straight with one foot in front of your body and the other behind your body. It will look like you are walking just in smaller steps. Make sure you are standing right in front of the stack of weights. With your palm facing the ceiling grab the handle of the pulley. Slowly pull the handle until your arm is bent just a little under 90 degrees. Your forearm will be next to your body almost at waist level.

Once you are in position pull the handle all the way down until your arm is straight. If you are moving the upper part of your arm then you are doing the exercise incorrectly. The only part that will be moving in this motion is the forearm. Exhale as you are bringing your forearm down.

While your arm is straight down tighten your triceps. Hold the triceps tight for just a second. Then inhale and bring the forearm back up into your starting position. Continue performing this until all the repetitions are done then switch hands and start the whole procedure again.

For the low cable tricep extension select your weight then lay on your back on the bench. With knees bent place each foot flat on the ground on each side of the bench. Make sure your head is laying flat and pointing at the weights. With your palms facing towards each other grab the ends of the rope. Your elbows will point toward the sky and your hands will point at the machine.

While exhaling pull your forearms straight up so they are pointing at the sky. Once again only move your forearms and not your upper arm. While the forearms are pointing straight up tighten the triceps. Hold them tight for a few seconds then start inhaling as you go back to the starting position. Continue through all the motions until you have completed all your repetitions.

Both of these cable tricep extension above exercises will help build the muscles again when you have hit a plateau with free weights.  If you have not hit a plateau yet, put this info aside and then when you do need it (and you will) it will be handy and you won’t have to skip a beat.

Getting Six-Pack Abs With the Gorilla Chin Crunch

There is a good chance that you have not heard of the term “gorilla chin crunch” before unless you are an avid gym rat. Those who do use this term frequently know how to build and sculpt their bodies in the shortest amount of time with the most effective use of their time.                                               

For them compound exercises allows them to workout more in less time. The gorilla chin crunch is one of most popular compound exercises and if you really want rock hard six-pack abs you might just become a fan of this exercise.

The gorilla chin crunch is a compound exercise that effectively works the abdominal muscles, as well as the lats and biceps. It is certainly no secret that everyone who takes the time to workout wishes to have a flat, washboard abdomen. You do not want to have great looking abs and walk around with flabby arms – or do you?

If you want to perform the gorilla chin crunch, you need to understand that although it may look really simple but if you do not have upper body strength, you may not find this exercise very easy to perform.

Equipment You Need to Perform the Gorilla Chin Crunch

You will require a chin-up bar, upper body strength and determination

How to Perform Gorilla Chin Crunch

•    You can start by hanging from the chin-up bar; you should use an underhand grip (that is, having your palms face you). The underhand grip should be a little bit wider than shoulder width.
•    Then, bend your knees at around a 90 degree angle in such a way that your calves are parallel to the floor while your thighs stay perpendicular to it – this will be the starting position.
•    As you breathe out, you should pull yourself up while you crunch your knees up at exactly the same time – do this until your knees are at chest level. When your nose reaches the same level as the bar, you will stop going.
Important Note: when you reach this point, you should also be done with the crunch at the same time.
•    You should breathe in slowly as you return to the starting position.
•    You should repeat the gorilla chin crunch according to the recommended amount of repetitions.

If you want to, you can also add resistance by holding medicine ball or dumbbell between your feet – but you need to understand that if you are not an advanced athlete, you should not try this. On the other hand, when you become an advanced athlete, you can also try doing the one arm gorilla chin crunches, the exercise involve grasping your wrist with your free hand and continue working the oblique more.

The abdominal muscles need regular workouts and 5 minutes of daily abdominal exercises can actually make a real difference – that is, as long as you do the exercises everyday.

Now, you need to know that even though exercises play a vital role in getting the physique you have always desired, you will need to make sure that you eat the right kind of food and drink lots and lots of water too.

When you feel your muscles cramping, you should immediately stop the exercises and rest. Do not over push yourself, especially if you have just started working out – with a little time, you will be an advanced athlete. Remember also before starting any exercise program you should always get the ok from your doctor.

Important Tip
You can get a training buddy if you are not sure whether you will be disciplined enough to continue your work out routine – a committed workout buddy will keep you primed and ready to go.

Remember, you will never regret dedicating your time to staying fit.

Getting Six-Pack Abs With the Gorilla Chin Crunch

Many times getting a smaller looking mid-section has to do with building up your upper and lower body so that your middle appears to be narrower. Front plate raises will help you increase your upper body size creating an illusion of a narrower waistline.

Have you ever looked at a guy with bigger, well built shoulders and wondered what is it that he does to get those amazing wide shoulders?  Well the answer is quite simple; he follows a rigorous workout regimen to get those shoulder muscles.

But it is easier said than done. If you hit the gym regularly you would know that it is very difficult to build muscles on your shoulder safely and effectively.

But it doesn’t mean that it is impossible to get bigger and wider shoulders. It is more like a challenge than a workout and once you successfully achieve the results then you will be amazed looking at the big guy in your mirror and wonder who it is, latter realizing that it is you. Well thinking about that wonderful moment gets a smile on your face right?

Then what are you waiting for, let’s just get straight away to the exercising tips that can help you get those perfect shoulders.
For fresher’s, if you are exercising for the first time on your shoulder muscles then front plate raises back is the best exercise to start with.  Below are the steps to be followed to do the front plate raises back exercise effectively:

•    Start with warm up exercises instead of exerting pressure on those delicate joints.
•    Once you are done with warm ups, stand straight while you hold the barbell plates in your hands at 45 and 135 degrees position respectively( in other words at 3 o’clock and 9 o’clock position). Extend your arms completely with your palms facing each other. Keep your arms locked with a slight bend at your elbows. Hold the plate down near your waist in front of you as far as you can hold it. Always note, a thumb rule to be followed here is that your arms should remain in the same position throughout the exercise, as this will be your starting position.
•    As you exhale slowly, raise the barbell plate above your shoulder level and hold this position for a second or two.  Then inhale and get back to the starting position. An important tip to be taken into consideration here is to always be sure that you do not swing the weight or bend at the elbows while you lift the plates. Your upper body should remain motionless throughout this movement.
•    Note that as you inhale and get back to the starting position, you need to bring down the weight slowly. Ensure that you do not play with weight whatsoever.
•    If you are performing this exercise for the first time, then begin with a 25 pound plate and do one set of 25 reps for the first two weeks, thereby increasing it to 3 sets of 10-12 reps in the 3-4 week, 3 sets of 15 reps in the 5-6 week and then 3 sets of 20 reps in the 7-8 week.  Thereby increasing it as per your convenience. If you are an advanced lifter then you can straight away start by lifting a 45 to 100 pound plate.

The benefits of the front plate raise exercise is that it makes your shoulders wider and bigger, which will make your body look lean and perfect. After all, great shoulders equals a great body.