1. Parallel bar dips
This is a complex exercise, actively involving your major and minor pectoral, deltoid (front fascicles), trapezoid muscles of shoulder etc. This exercise is equivalent to bench dips (back to bench), push down on a machine etc.
Choose a suitable balance weight on the antigravity machine and remove the aiding lever. Adjust the width parallel bars (the wider the bars the more the major pectoral muscle is involved). Step or spring on the parallel bars. Step on the lever or tuck your knees and hang with upper armrest. Smoothly move down as deep as possible, slightly bending forward. Without stopping at the lowest point, smoothly move up. At the end phase do not fully straighten your arms, leave them slightly bent. Avoid jerking, rotating your head, moving your legs and hips.
2. Triceps dips (back to bench)
This is a complex exercise, actively involving your major and minor pectoral, deltoid (front fascicles), trapezoid muscles of shoulder etc. This exercise is equivalent to parallel bar dips, push down on a machine etc.
Sit at the center of the bench orthogonally. Lean your hands against the proximal edge of the bench (with your fingers forward) at the shoulder-width. Lift your hips from the bench, move them slightly forward and leaning on your bent (easy level), straight (mid-level) or straight and raised on a podium (difficult level) feet, hang with upper armrest. Smoothly move down as deep as possible, sliding your back along the bench. Without stopping at the lowest point, smoothly move up. At the end phase do not fully straighten your arms, leave them slightly bent. Avoid jerking, rotating your head, moving your legs and hips.
3. Machine push-downs
This is a complex exercise, actively involving your major and minor pectoral, deltoid (front fascicles), trapezoid muscles of shoulder etc. This exercise is equivalent to bench dips (back to bench) etc.
Choose a suitable weight. Set the handles at a suitable width (the wider the more major pectorals are involved) Adjust the height of the seat. Lean with your slightly bent arms on the handles and smoothly move down on the seat. Secure your legs in a support if available). Slowly bend your arms until full extension of your muscles. Without stopping at the top point, smoothly press the handles down until full traction of your muscles. At the end phase do not fully straighten your arms, leave them slightly bent. Avoid jerking, rotating your head, moving your legs and hips.
4. Extension of arms
The exercise predominantly develops your triceps muscle of the arm and has several modifications. Let’s look at the most common variants:
Variant 1 (free weights): This exercise may be performed from the standing, sitting, lying position at different angles, with barbells, dumbbells, with one or two arms, etc. From this variety of exercises, we will look at the most common variant, i.e. French press or arm extension lying with a barbell.
Set the appropriate weight to the arched bar and put the barbells on the far end of the bench. Sit on the near end and lower your back on the bench so that the barbell is slightly above your head. Take the bar with a narrow grip palms up. Carefully lift the barbell up, about 10°, with your slightly bent arms, until you reach the vertical position. This is the original position. Smoothly bend the arms in elbows until the bar almost touches the head and without stopping straighten the arms until full traction of your muscles. At the end phase do not fully straighten your arms, leave them slightly bent. Avoid jerking, rotating your head, moving your elbows, legs, and hips. Be most careful at the lowest point of motion.
Variant 2 (with block): This exercise may be performed from the standing, sitting, lying position at different angles, with barbells, dumbbells, with one or two arms, etc. From this variety of exercises, we will look at the most common variant, i.e. arm extension down standing on a crossover.
Stand with your face to the block, having set the roller to the top position. Take the handle (straight, angled, rope etc.) with an overgrip. With one leg under the roller, make a wide step back so that your body forms an angle of 45° to the floor. Lower your slightly bent arms gripping the handle until you reach the vertical direction. This is the original position. Smoothly unbend your arms, not changing the position of the elbow joint, until full traction of your muscles. At the end phase do not fully straighten your arms, leave them slightly bent. Avoid jerking, rotating your head, moving your elbows, legs, hips, and hips.
Variant 3 (on a machine): Choose a suitable weight. Adjust the height of the seat and sit down. Put your elbows on the supports so that the roll axis of the levers is next to the elbow joints. Take the handles or put your hands (forearms) on the hook supports. Smoothly straighten your arms until full traction of your muscles. At the end phase do not fully straighten your arms, leave them slightly bent. Avoid jerking, rotating your head.
5. Arm bending
The exercise predominantly develops your arm biceps and has a lot of modifications. Let’s look at the most common variants:
Variant 1 (standing with a barbell): Set the appropriate weight to the arched bar and sitting with your back straight, hold the barbell with a wide grip (at the shoulder-width) and take it off the racks (from the floor). Put your feet shoulder-width apart. Smoothly bend your arms not changing the position of the elbow joint, until full traction of your muscles. At the end phase do not fully straighten your arms, leave them slightly bent. Avoid jerking, rotating your head. Do not admit motion with your torso and hips. Do not bend or hyperextend your lumbar spine, try to hold your back straight.
Variant 2 (with a barbell on the Scott bench): Set the appropriate weight to the arched bar and adjust the height of the seat, hold the barbell with a wide grip (at the shoulder-width) and carefully take it off the racks. Sit and rest your hands on the floor. Lower your elbows as much as possible to the bench. Smoothly bend your arms not changing the position of the elbow joint, until full traction of your muscles, not crossing the vertical line with the forearm. At the end phase do not fully straighten your arms, leave them slightly bent. Avoid jerking, rotating your head. Do not admit motion with your torso and hips.
Variant 3 (with dumbbells on an inclined bench): On an adjustable inclined bench set the back at the angle of 60 – 75 ° horizontally. Select suitably weighing dumbbells. With your back straight lift the dumbbells, take the seat and retract back, put your feet on the floor or secure your legs in a support (if available). Put your arms with dumbbells down until vertical position. Smoothly bend your arms twisting your hand outwards, not changing the position of the elbow joint, until full traction of your muscles, not crossing the vertical line with the forearm until full traction of your muscles. At the end phase do not fully straighten your arms, leave them slightly bent. Avoid jerking, rotating your head. Do not lift your torso and hips from the bench.
Variant 4 (machine): Choose a suitable weight. Adjust the height of the seat and sit down. Put your elbows on the supports so that the roll axis of the levers is next to the elbow joints. Took the handles with your palms up or put your hands (forearms) on the hook supports. Smoothly bend your arms until full traction of your muscles. At the end phase do not fully straighten your arms, leave them slightly bent. Avoid jerking, rotating your head.
