This should be the core bicep exercise in your bicep routine. It allows you to go heavy and is one of the easiest to do in terms of getting the technique correct.
How to – Stand with feet shoulder width apart and lift up the bar bell. Lift up your chest so that your shoulders are lower than your chest but your back is still straight. Curl the bar bell up to just above your pectoral muscles and slowly lower back down.
It is of paramount importance that your elbows do not move during this exercise. Make sure they stay solid next to your side.
2 – Skull Crushers
This is a tricep exercise that will pack on the progress if you do it correctly. If you don’t, it might pack on the injuries!
How to – Lie on a flat bench and take light bar bell. Lift the weight over your head with your palms facing the roof. Now shift the weight backwards so if you were to drop it it would land on the floor behind your head and so that your triceps are pointing behind you instead of straight up. In this fixed position, lift the weight up until you have a straight arm and then lower it slowly until you get a deep stretch.
This is one of my all time favorite triceps exercises and has allowed me to make some significant growth.
3 - Close Grip Bench Press
This exercise allows you to use a heavy weight in a safe way. However, it is slightly more tricky to perform than it looks.
How to – Take a medium bar bell and lie on a flat bench. Push the bar bell up until you arms are locked and then lower it down slowly. Just before it hits your chest push it up quickly with a little bouncing motion for about two inches. This short stop and bounce stops your chest muscles coming into play here and keeps the weight on your triceps. It’s a great secret.