PRESENTING ARMS
"Show us your muscles," say the kids, and what do they expect to see?
Big latissimus muscles, a hefty chest, mighty legs?
Not on your life; it's the arms they are after!
Perhaps it's a carryover from boyhood that makes every red-blooded man desire a fine pair of arms and when these are finally obtained, do we stop there and concentrate on something else? Not likely!
Arm work persists in creeping into every schedule, and sleeves are rolled higher as the lumps grow bigger! It is with this thought in mind that I start the practical part of this book with some exercises that will be sure to please because of the excellent results you will achieve from their practice.
The triceps are worked very effectively by strands and many shoulder and chest exercises have this muscle working as a secondary effect. However, isolated movements produce quickest results, so let's start with a few exercises for these muscles which contribute most to arm size.
I consider the best variation of all, if done properly, is the Bent Forward Triceps Stretch (Ex. 1). Bend over till your upper body is parallel to the floor, standing on one handle and holding the other in the corresponding hand. Bend that arm as much as possible, pointing the elbow skywards and merely straighten the arm from that position without moving the upper arm.
Did I say "merely?" Just wait till you feel the ache!
The French Curl (Ex. 2) is another name for the most common Triceps Stretch. It is done with one hand holding the handle at the hip in the hollow nature provided specially for the purpose. The strands pass over the back and the other handle is held behind the neck, again with the arm bent and elbow up. Without moving the upper part of the pulling arm away from the head, straighten the elbow joint, locking fiercely before returning to the starting position.
This pull can be done seated (Ex. 3) with the advantage of reducing body movement and also the static contraction work of the non-pulling arm can be lessened by hooking the fingers of that hand under the seat of the bench.
The Sideways Triceps Stretches are very popular and as the finishing position of the two most common variations are the same, I shall describe this first for simplicity's sake.
The arms should be sideways, in line with the shoulders, arms locked, and strands behind the neck. In the single arm stretch (Ex. 4) you bend and straighten the one arm only, as shown in the illustration. It is an advantage to fest the upper arm on a squat rack to prevent movement of this part.
In the Two Arm Stretch (Ex. 5), favorite of a former Mr. Universe, Mervyn Cotter . . .
. . . both arms are worked in a similar manner simultaneously.
Have you ever heard of a Downwards Triceps Stretch? (Ex. 6) I very much doubt it. It is remarkable how many excellent body-building exercises with strands are totally unknown to enthusiasts who are otherwise very well informed.
This movement is done by holding one handle of the expander overhead with a straight arm, while the other holds the other end behind the back with arm bent. From this position simply straighten the bent arm till it finishes straight by the side. You'll feel an ache after a few reps. The anatomy book won't be required to let you know which muscle is being worked here!
The Archer's Pull (Ex.7) is much favored as a triceps builder, the name being a generous clue to the starting position. With strands in front of the body, one arm is held sideways as though holding a bow. The pulling arm is bent, elbow up, and from here the arm is straightened as the pull is completed with both arms stretched and with strands across the chest.
For the biceps I can thoroughly recommend Foot Forward Curls (Ex. 8) as the oblique line of pull at the finish keeps tension on the muscle, giving an excellent peak contraction. In common with most biceps work with strands, you stand on one handle, keeping the toe down firmly to prevent any accidents!
In this particular pull, put the supporting foot well forward and brace the elbow on the hip. Holding the other handle in one hand only, palm forward, you bend the arm as much as possible, keeping it moving on the same plane throughout; avoid finishing with the pulling hand at the chest.
By altering the foot placing, muscle work varies if you keep the upper body in the vertical position. Try the same movement with foot back (Ex. 9) and also in the ordinary standing position (Ex. 10).
As a peak contractor the Bent Forward Curl (Ex. 11) is second to none. With feet comfortably apart, bend forward till the upper body is at an angle of approximately 45 degrees; in this position your curl as before -- but remember, no body movement!
These exercises work one arm only at a time, but if you wish two-handed work, a floor bar to stand on, with hooks for strand attachment, can easily be made or bought. A piece of wood between 2'6" and 3' long and about 1/2" thick is all that is required, with some eyes screwed in at the ends.
For the forearms, do these same movements with knuckles forward, called Reverse Curls, because of the change of grip, and add to your repertoire the Rectangular Fix. As before, you hold one handle down with your foot and the other in the hand. Keeping upper arm still, bend at the elbow joint until the forearm is parallel to the ground. Pause there and then continue to the fully bent position. Lower under control, again pausing as the forearm reaches that horizontal position.
There you have some first-class muscle makers, but don't try them all at the same time or else you'll be so numb from the shoulders down that you won't be able to pick up this little book and read more murderous movements to build bigger bumps.
Continued in Part Three: "Some Shoulder Work"
Enjoy Your Lifting!
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