Bench press

[ABN]

we can end this whole thing by sayin download those Ronnie Coleman videos, this guy is by far the strongest body builder in the world. and while you´re at it download some Jay Cutler videos and some Dorian YAtes videos. these guys are some of the best body builders of all time and they got this shit down to a science.

[PLANT]

all I do is pushups and I have a straight bar and curl bar and a set of 25 lb dumbells.....that shit works good enough for me

[STILLDRE IS THE GODFATHER]

we can end this whole thing by sayin download those Ronnie Coleman videos, this guy is by far the strongest body builder in the world. and while you´re at it download some Jay Cutler videos and some Dorian YAtes videos. these guys are some of the best body builders of all time and they got this shit down to a science.

 lol keep you sly comments well end it

[PLANT]

like the game says, "Gimme a dumbell and a sandwhich, nigga"

[ABN]

like the game says, "Gimme a dumbell and a sandwhich(protein shake nigga)"

[PLANT]

lol

[ABN]

lol

that´s what he says lol. and that´s something i think both me and DRE can agree on that you need.

[Meho]

Thanks for all the info guys. Pissin On Throne cant wait to see that program. Ask him if he can give you one for triceps to. And what do you do for trcieps ?

[Meho]

Ah fuck it since where at it. Pissin On Throne and Still Dre if you have any advice on how to make your biceps and triceps big too thaz would be super 

[Narrator]

Ah fuck it since where at it. Pissin On Throne and Still Dre if you have any advice on how to make your biceps and triceps big too thaz would be super 

First of all, which somatotype are you?  From what you've described, you sound like an ectomorph (hard gainer).

Anyway, for triceps: Bench-pressing will definitely build up those a bit, but there's almost no substitute for push-ups.  People do them different ways, but I personally do 2 sets of 50-60, both while gripping 15-pound dumbells (you know, the types that have hexagon-shaped ends).

For the first set, I hold the dumbells vertically at shoulder width, lower chest level.  This works your outer arms.

For the second set, I hold the dumbells horizontally at wider than shoulder width, upper chest level.  This works the inner part of your arms (it's roughly equivalent to doing pressdowns on a LAT machine).

Remember to keep your back straight, tight core, and head up, and also try to feel your trapezius contract when you do this.  Not only will you get bigger triceps, but your abs, back, and chest will build up heavily as well.  Within a year of starting to do push-ups, I made HUGE gains on bench (I went from barely being able to bench 115 to benching 155 on my warmup set).

Biceps, I can't help you as much, since I have almost never done any exercises that isolate the biceps (i.e. concentration curls, hammer curls) with any consistency.  Most of the gains I made in my biceps came from doing seated row and total row exercises, as well as my regular on-water training.  Even today, my biceps are disproportionately small compared to my triceps.  So you probably shouldn't make the same mistake I did.

[Meho]

Im not quite sure If I know which excersise you are talking about. Do you have any pics? Just type the name of it on google pics and it will find you.

[Narrator]

Im not quite sure If I know which excersise you are talking about. Do you have any pics? Just type the name of it on google pics and it will find you.

Which ones?  Do you mean the seated row/rotal row?  That's this:

http://www.exrx.net/WeightExercises/BackGeneral/CBSeatedRow.html

Tell me what else confuses you.  I forget that you're kinda new to this.

[Meho]

Im not that new, its just that I dont understand the names becuase its english

For the first set, I hold the dumbells vertically at shoulder width, lower chest level.  This works your outer arms.

For the second set, I hold the dumbells horizontally at wider than shoulder width, upper chest level.  This works the inner part of your arms (it's roughly equivalent to doing pressdowns on a LAT machine).

Pics of these 2

[Narrator]

Ah, you're confused about pushups?

Here's the best I can do for you:


That guy's not quite doing them the same way I do, tho.  First set, my elbows are tucked in close to my body.  Second set, I have my elbows out far apart.  But it's the same basic idea.

There's another way of doing them as well:



Personally, I don't do that, cause that's about pushing up the dumbells' weight instead of pushing up your own body weight.  I only use the dumbells to keep my hands in position so that I'm not tempted to move them around.

[Meho]

Aha ok. So that made your triceps big and helped you with bench press ?