Awesome movement for developing real thickness & length in your biceps. You have to try this unconventional movement and then leave us a comment!
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Hello Guys! I just got back from a great arm workout today; a little more biceps and triceps combination workout. I am just working on sucking on a little post-workout shake here. What am I talking about today is one specific bicep exercise that we'll do on a Preacher Bench in the gym. And as you know the Preacher Bench is one of the most used benches in the gym that seems like, every time you go, somebody's on that damn thing. So, what should we do if we are in the gym, ready to work biceps, and can't get on this bench? What we are going to show you is exercise that we just can't do in the gym. That's a variation for the common Preacher Curl Bench exercise; still going to work a lot with the short head of the biceps, like the Preacher Curl does, which is really good for filling the gap between the lower part of the bicep and the elbow joint. It is basically, it's kind of like this area right there where my finger is. So it's really great for filling that area. One thing that separates the preacher curl from many other bicep exercises is that your arms are held out kind of away from your torso like this, like on a Preacher Bench. Now this varied arm position is really important to consider, when you want to work the bicep muscle from a variety of angles. So, let me show you exercise that we did today, and try it out, we're going to see how it works. Alright! Guys, so we're going to start off by leaning forward, and more near torso on to the bench that's at a 45-degree angle. We're going to position ourself on the bench at a height where armpits are equal to or slightly higher than the top of the pad that we have our chest up against. So there is three different things to keep in mind throughout this movement. The first is to keep the slight bend in your elbows, and the very bottom on the movement. Two, try to keep your upper arm just stationary as possible. And three, squeeze your biceps hard at the top of the movement for brief account. Alright! So let's break this movement down. There are two parts of this movement, just like any other movement; the concentric and eccentric or what we call a positive and negative. So here is the positive, concentric part of the movement when you're raising a weight with your biceps and here is the eccentric or negative part of the movement when you're resisting a weight on the way down. So remember guys, both the positive and negative portions of this movement are equally important for full muscle stimulation. So make sure you go in just as full control on a negative, as you're in the positive. Otherwise you are essentially turning yourself out of half the movement, and what you should expect, is to get half the results. So at beginning of this exercise, grab the border at a shoulder width grip help distribute the stress across the inner and outer regions of the biceps. Now as a variation, you can take it nearer than shoulder width grip, which will help direct more stress to the outer portion of the biceps, where a wider than shoulder width grip which will be opposite and direct more stress than inner regions of the biceps. The variety of grip position is really good to play around with and alternate once in a while with this exercise as well as other bicep exercises and by doing this, it's going to affect the angle which you work in the biceps, which is really important, if you're seeking full and total bicep development. So guys, just like we always talk about, focus on the pump and feel this movement. Try to establish and maintain that mind-muscle connection throughout this exercise. Preacher is an awesome exercise for developing length and thickness in the biceps, and it's going to help you achieve a well developed arm. So if you're really just not feeling the straight bar, you can also try this movement with an easy curl bar, or utilizing dumbbells. So if you are heading to the gym on arm day guys and you just can't get on that Preacher Bench, try this variation to the Preacher Bic
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