FireFighter Workout Program: Routines for Chest, Biceps, and Triceps

CHEST BICEP AND TRICEPs FOR FIREMEN
The easiest way to work your arms is to remember a few key rules:

1. Keep your elbows in the same place at the beginning and end of your workouts. That is, if you begin a bicep curl with your elbows right at your waist, they should still be there when your hands are at your shoulders.
2. Full range of motions. When working your triceps, your elbows should fold and lock as much as possible. The same for biceps.
3. The point at which you start to get tired is the point at which your regularly used muscle fibers are tiring. When you have nothing left, push for seven more reps and you will experience a second wind.

When working your biceps, remember that the biceps twist the arm and contract the elbow. Triceps simply extend the arms.

For contraction of the elbow, you can also activate a different muscle group by bending your arms with your hands rotated, keeping your thumbs facing outward the whole time. If you get shooting pain In your forearms try this or any other hand position to get a different workout.

Triceps, yet again, just extend the arms. You can either lie on your back with hands toward the ceiling, stand with your elbows towards the ceiling and just keep them in place, letting your weights sink down to your shoulders all the way until extending your hands. If you perform the exercise with strict form, you will feel a stretch in your triceps almost where your armpits lie, right at the base of your shoulders. This stretch and workout right at the outer edge of your exercise will be the key in producing muscle growth(hypertrophy).

The Chest Workout is a uniquely interesting action. Scientific work using electromagnetic activity monitors shows that the decline bench press with dumbbells gives the most electronic activation of the muscles. In short, it is the fastest way to get strength gains. The decline press also works the lower half of the pectoral muscle. The incline press will activate the upper half of your pectoral muscle. The straight flat back level ground press works your pectoralis but still not as much as the incline.

Always move as close to your max weight as possible. Pick the heaviest weight you can routinely do multiple weights. You can then proceed on as you keep working out adding on reps. At a certain point, such as if you want to join the NFL or just like being buff as hell, bench press becomes an aerobic workout, so make sure to throw in huge amounts of push ups duinr your chest days. Have a partner press down on your back during the push-up section of the push up, or even during the negative.

When it comes to working your arms, some gyms have a metal bar known as an arm-blaster, which resembles a curvy ‘W’ shaped object, which can be used to isolate the muscle further on bicep curls. It can be used on tricep pulldown machines as well for a truly brutal arm workout.

About the Author

Many firefighters are fitness buffs and with good reason. To learn about a workout that will get you fired up see Body of F.I.R.E. by Chad Waterbury

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