Chest And Tricep Free Weight Exercises. Lie flat on a bench and hold the dumbbells straight above you with the palms of your hands facing your feet. Be sure to have a tight grip.
As with chest, some exercises are better suited to work one head over the other, so you need variety in your triceps training. Begin this chest strengthening exercise lying in optimal posture with your back and neck straight and your hands holding a bar with light weights slightly further apart than shoulder width as demonstrated (figure 3). You can do this exercise against a wall.
Below are rusin’s picks for the most effective movements for each muscle group (all of which he demonstrates in the workouts further down).
Begin this chest strengthening exercise lying in optimal posture with your back and neck straight and your hands holding a bar with light weights slightly further apart than shoulder width as demonstrated (figure 3). Dips hit both the chest and triceps, but to favor the tris, keep your body as vertical as possible. Lie flat on a bench and hold the dumbbells straight above you with the palms of your hands facing your feet. Be sure to have a tight grip.
