A good 20s curl will have your chest pulled up and slightly below your navel, and your arms on full extension. Your triceps are getting the best stretch.
You will be able to work more forcefully with this move because your chest is being forced forward more and your delts are staying longer, making the motion more explosive.
If your chest isn’t pulled up properly, your elbows will have to work hard to keep your hands out of the way as your triceps and lats get more stretch.
Also, there will be less force coming through your abs, as your upper back is forced to keep up a longer time by pulling the front of your body forward.
The arms and triceps are having their moments as the action becomes more explosive.
A full stretch on this move means you’re working hard with a lot of muscle tension and a lot of muscle fatigue. It also means you can’t pull yourself up in the air and move the weight up and down as easily.
If you want to increase the tension on your chest, you will need to do more sets, but with less repetitions. If you can do 12 reps, then a good way is to do 10-12 sets.
For the chest stretch, use a barbell and make sure you’re using dumbbells (as opposed to dumbbells plus dumbbells), or a partner or wall to help you.
5. Push/pull/resisted tricep extension
Push the weight up and pull it down, like you would in a push-up.
Resisted tricep extension is the opposite of that – it’s taking the weight and pushing it down toward you in the same way.
This is your first move.
If you can do 10 sets, then try to do 5-6 reps, which is when you’ll see your form suffer. A good starting point is two sets of 30 reps before you move on to a larger weight.
For push-up sets, it helps to have a partner or wall to push the weight away from you.
To improve push-up execution, you will need a set of resistance bands (if you have resistance bands).
Bands are just heavy plates that you can use to hold onto.
You may also want to use rubber bands or your hands to hold onto the bands for this.
There is no need to pick up the weights,
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