Biceps & Triceps - Increasing Upper Body Strength

I've talked a lot about finding balance between your agonist and antagonist muscles. Exercising one group of muscles more than the other, or completely neglecting one altogether, can increase your susceptibility to certain injuries. If you will remember, I discussed this in my post about hamstring and quadriceps.

If you have tight triceps and weaker biceps, you can experience pulling on the tendons near the elbows. This can be a problem if you are a pitcher or tennis player. Weak triceps and tight biceps can pull on the tendon connecting to the shoulder, thus causing some frontal shoulder pain.

The best exercises that you can do to strengthen both muscle groups include:

  1. Biceps Curls

  2. Triceps Extensions

  3. Triceps Dips

  4. Push-Ups

  5. Triceps Kickback

  6. Hammer Curls

  7. Planks

  8. Pull-Down with Band

If you are a beginner, I recommend that you start with the biceps curls, triceps dips, hammer curls, and pull-down. Perform 10 repetitions for at least 3 sets. Don't worry if you can't do 3 sets. Start with 1 and work your way up as you get stronger.

If you would like a more advanced workout, try starting with 10 repetitions of each exercise with a 20 second rest at the end of each set, for 3 sets. Work your way up slowly and build in more rest time if needed.

Don't forget to stretch. As always, I will mention to you that stretching helps loosen the muscles, increasing flexibility and will also help remove the excess hydrogen buildup in the muscles (it's the real cause of the burning sensation). Stretch when your muscles are warm and pliable. I recommend that you do dynamic stretching (5-8 second hold) in between each exercise.

I hope that you will get up and get active today and start working on building up your arm strength. Make sure you follow me on Instagram (@adancerforjesus) as I will be starting a live video session each week to talk about certain topics. If you have any suggestions or questions, please feel free to contact me.

Until next time,


#Athletics #Sports #Dancers #Dance #Health #Exercise #Flexibility #Summer

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