You want the big arm and, despite your efforts to make inflate your biceps, there is always something missing? This is normal, the biceps are not the only muscles to work if you want massive arm. In effect, the triceps are also, or even more important, because they represent more than half of the mass of the arm. That is why, I propose to you this exercise: the bar at the forehead or layer extensions to the bar. This is a movement very effective to solicit the triceps. Unfortunately, it is a little bit fell into disuse and many practitioners prefer to him a work to the pulley. Yet, the bar at the front is no doubt more effective to win in strength and muscle volume, it is therefore very advantageous to the practice.
Why do the bar at the front?
The bar at the front is an excellent exercise of isolation to develop the triceps. It is therefore an ideal movement to integrate your program to workout just after exercises poly-articular such as the benchpress. In effect, the front bar will allow you to intensify the solicitation of your triceps during your meeting for the arms. This is the hype which will allow you to exceed your limits and to force your body to produce new muscle fibers.
Muscles worked over the front bar
This exercise of isolation exercises mainly the triceps, so active. But, more secondarily, he also requested the pectorals, shoulders, and forearms which are implemented to keep the bar.
Following the movement, your triceps will be approached differently. As well, if you lower the bar behind your forehead, the triceps will work in his long portion. Conversely, if you the alight at more in before, this are the vast who will resume a big part of the effort.
Execution of the exercise
to begin the exercise, you must begin by loading a straight bar or EZ. Then, lie down on a bench or on the ground with this bar in the hands, tense toward the ceiling. Your decision is in pronation, that is to say that your palms are facing toward the sky. Your hands must be spaced apart the width of your shoulders. Fold your legs for more comfort and in order to keep the back straight.
Variants of the exercise
bar at the front may be performed in various ways. First of all by changing of bar. It is possible to use a straight bar but also an EZ bar and even a bar bomber. Then, despite its name of " bar " front, it is an exercise that you can also work with free weights. It even allows you to perform series in unilateral.
Finally, to vary the solicitation of the triceps, the bench may also be changed. Of database, it is a simple bench which is used, but you can, if you want, you install it on a bench tilts to increase the tension of the long portion of the triceps. Use a bench declined to put the emphasis on the vast of the triceps.
Opinion on the front bar
The bar at the front is part of the exercises the most effective for the workout of the triceps. It allows you to go very far in the intensification of work. In addition, it is fairly simple to perform and does not request a lot of hardware. An EZ bar, a simple bench and weights. Finally, properly carried out, it is low-risk. The principal is of course the risk of dropping the bar on the head. But, thanks to the decision in pronation, it happens not normally. Attention, because some prefer perform the movement in suit you if you supinate, therefore with the hands turned in the other direction. In this case, the risk of release bar is much higher.
The other difficulty commonly encountered, this are pain in the elbows. Next the practicing, the exercise can quickly become embarrassing to perform. The only solution that is already to avoid stretching the arm completely in the high phase of the movement and to control the descent. But if the pain persist, it may be necessary to change the variant to see if the problem disappears. Otherwise, it will then you resolve to find another exercise to isolate your triceps.
Yet, this should not prevent you to try this exercise. Do you not throw any of following on the pulleys because some are less effective for the workout of the triceps. So start by trying the bar at the front and fold-you on the pulleys if the exercise do you should really not.
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