Armwrestling – biceps or triceps? # Armwrestling # Armpower.net

In many clubs the contestants have developed their own methods of training various arm parts. One cannot say definitely that one part is the most important – fingers, wrist, biceps or triceps. An armfight is about using the whole body, using even legs. So what part of it is the biceps, and what triceps?
Without knowing the exact parameters of a fighter, one cannot determine the definite answer to that question. We can, however, divide the training between biceps and triceps – 60-70% for biceps exercise and 30-40% for triceps. For a more accurate estimate, we’d have to train with a particular practitioner, at least once or twice.

Warm-up

In the case of muscles as big as the biceps and triceps one should not underestimate the warm-up. While warming up, one should use weights adequate to two sets of 12 – 20 reps. Breaks between the warm-up exercises should not be longer than 3 minutes. Each new exercise should be performed with a warm-up, no matter if you change the way of exercising a particular muscle group or not. Always use expansion bands during warm-up. Both during the warm-up and the exercises proper, it’s recommendable to use a warming sleeve. It’s not wise to expose the exercised muscle parts to elements. Keeping warm helps you to avoid injuries.

Directions:

Mind the movement range when doing any exercise. Remember that it is your goal to increase your strength in predefined angles.
-avoid movement with maximum weights
-increasing the weights slowly will help you avoid injury
-exercise biceps no more than 2 times a week
-exercise triceps no more than once a week
-maximum biceps overload should not be performed more than once a week
- maximum triceps overload should not be performed more than once per 1,5 – 2 weeks
-isometric holds (static) should be performed during last sets
-always concentrate on form when exercising
-large weights don’t always indicate your real biceps / triceps strength

Exercises:

Below we present the 3 proper dumbbell holds on a prayer bench.

Dumbbell hammer grip bicep curls

Dumbbell hammer grip lifts

Dumbbell neutral grip lifts

UNDERGRIP BICEP LIFTS FROM RIGHT ANGLE

Elbow rested on the vertical part of prayer bench. 6-8 sets, 3-12 reps.

BICEP CURLS, HAMMER GRIP FROM RIGHT ANGLE

Elbow rested on the vertical part of prayer bench. Do not perform with limp wrist. If your wrist cannot hold substantial weights, focus on wrist training and decrease the weight used. 6 sets, 4-10 reps.

NEUTRAL GRIP BICEP LIFTS TO RIGHT ANGLE

Elbow rested on the vertical part of prayer bench. Rustam Babayev’s favorite exercise. 7 sets, 3-10 reps.

BICEP PULLS WITH REGULATED PULLEY AND FAT GRIP

Elbow rested on half table elbow pad. Pull towards chin. 5 sets, 6-10 reps.

BICEP PULLS WITH REGULATED PULLEY AND FAT GRIP

Elbow rested on half table elbow pad. Pull towards the shoulder of non-engaged arm. 6 sets, 6-10 reps.

REGULATED PULLEY PULLDOWNS, HAMMER GRIP, LOOP HANDLE.

Elbow rested on half table elbow pad. Pull towards chin. 6 sets, 6-12 reps (last two static holds)

REGULATED PULLEY PULLDOWNS, HAMMER GRIP, LOOP HANDLE.

Elbow rested on half table elbow pad. Pull towards the shoulder of non-engaged arm. 5 sets, 6-8 reps.

PULLDOWNS WITH WRIST BLOCK, REGULATED PULLEY WITH LOOP GRIP

Elbow rested on half table elbow pad. Pull towards the shoulder of non-engaged arm. Loop around the wrist. 6 sets, 3-10 reps. Work with biceps, not with wrist. Do not perform without a strong wrist. This is an exercise for practitioners with strong wrists, who do not require extra exercises and weights.