Tricep Dips for Days 💪🏼...... Great exercise to strengthen chest and triceps. Highly recommend adding these into the end of a chest routine for maximum results.
2-3 sets 10 - failure on Reps 🚨
1. Aim for 90 degrees in the elbow.
2. Keep a neutral spin.
3. Lean forward for emphasis on the chest or keep straight to target more of the Tricep.
4. Chest dip - wider grip, elbows flailing out to side, chest leaning forward, neutral spin, lower elbows to 90 degrees, on positive phase return 3/4 of way back before repeating.
5. Tricep dip - narrow grip, elbows close to body, neutral spin in upright position, lower elbows to 90 degrees, on positive phase return all way to starting position.
Who else struggles growing triceps and chest?? Tag a friend who skips legs 🏋🏽♂️ #fitfam#fitpost#fitinspo#triceps#chest#tricepdips#bodbyuilding#bulk#musclegain#weightloss
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*CHEST-A-BACK* by @skiman.factual.fitness
Even though we've been trained to know that the chest is broken up into three or four more individuals muscle groups, in reality there are only two of them. The pectoralis major and the pectoralis minor.
When training chest, you are most likely thinking to head straight to the bench press. While the bench press is key in developing the pec major, you'll need to add a few other moves to develop the pec minor. It's impossible to isolate the pec minor, per se, but certain chest strengthening exercises target it more specifically than a flat bench press.
Lets go over the muscle groups and take a quick look at which exercises can target and strengthen the overall chest as a whole.
The pec major is the large, fan-shaped muscle we often think of when training "chest." This muscle comprises two different heads, or sub-sections; the sternal (or lower) head and the clavicular (or upper) head.
*Most commmon exercises*
-Bench Press (incline, flat and decline)
-Dumbell Flys (incline, flat and decline)
The pec minor is triangular in shape and responsible for movement of your scapula. It attaches the ribs to the shoulder blade. This muscle is small in size but do not over estimate it. When developing the pec minor can contribute to a lot of endurance with volume.
*Most common exercises*
-Standing Cable Flys
Hope that helps!
If you made it this far please comment below "CHEST DAY 👶" as it helps me to see that I'm making a difference in your fitness goals. As always have a great day, -Ski
Do you want to succeed? 💥💪🏼 Do you want to succeed on your fitness goal? Do you want to succeed on your fat loss? Do you want to succeed on your health-up journey? Succeed on feeling so much better and full of energy? Let’s get started by the end! Oh yes, see your goal as achieved already. Totally vanish all doubt and direct all your attention, all your actions towards your dream future: your best version. Where you not only have your dream body, but living the life you'd love to live. Most people feel stuck and they don’t act for years, always waiting for the next Monday. Waiting until they feel less stressed. Waiting until they have less problems. Waiting until....and they never get to do sh*t about it. Don’t let this be you. Let’s get started, let me show you how to get unstuck and move with firm steps towards your target. I will not only make your specifically nutritional plan for you, and your training program suiting your current state aiming straight towards your goal, but much more importantly I will make you do it, plans are worth nothing without the action taken upon them. DM me or e-mail me at email@example.com and let’s get started with incredible steps straight towards your best version. P.S. yes I do, feel so damn good in my body, thriving on my nutritional plan and training program designed by me to me 😜💪🏼💯 www.sofiefitu.com #fit#fitness#fitspo#goals#vision#success#transformation#badass#personaltrainer#leanmuscle#dreambody#fitmom#nutritionist#healthylifestyle#healthy#fatloss#fatburn#musclegain#dreamlife#fitfam#abs#ripped#trainhard#eatclean#getlean#gains#trend
Mindset Hack for Happiness and Success 👇🏼
Putting in consistent effort while expecting nothing in return. Other than the satisfaction of giving everything you’ve got.👍🏼
When we become so fixated on the outcome, we lose our patience and fail to acknowledge the growth we experience as a person.😅
“Stop and smell the roses”. 🌹
Focus on consistent effort rather than outcomes.📈
If our goal is to look a certain way then we must understand that we need to change our behaviour to achieve that look.
Our greatest reward is the person we become as we’re chasing our ideal look.👌🏼
If our goal is to become a millionaire then we must understand that we need to change our behaviour to achieve that goal.
Today, try taking the time to sit down, and map out what you want to be different in your life, then begin
taking a new set of actions to make it a reality.😁
“Insanity is doing the same thing, over and over again, but expecting different results.”
Consider your massive efforts as success.
Consistent massive effort towards any goal nearly guarantees it’ll be achieved. The trick is to be happy that you’re actually putting in such a high level of effort.😁
The outcome will arrive. 🙏🏼
- Coach Anthony 😄
Where Science Makes The Difference 🔬
Leaders, influencers, motivators are all regular people just like us. But they are determined to rise above their situations or failures. You can be a leader in your own ways or with your peers, or locally!!. Carve your own path!!!
No time to cook breakfast...but it's all good...made this yummy shake and now back to business...😊. Not letting anything slow me down.
So I have a couple goals for today...1. Stay on track with food. 2. Eat (because I haven't been doing so well with this lately). 3. Get my water in. 4. Stay sane.. So far so good!!! 😁😬😬😬🙃 #advocare#musclegain#water
CONGRATULATIONS to our member Stephanie! She has been killing her nutrition game and is reaping the results! We are so proud of the dedication Stephanie brings to the gym and to her nutrition... Great Job Steph!!⠀⠀⠀⠀⠀⠀⠀⠀⠀
In Steph's own words:⠀⠀⠀⠀⠀⠀⠀⠀⠀
How long have you been following the B3 Gym Nutrition Program? 6 Weeks⠀⠀⠀⠀⠀⠀⠀⠀⠀
Why did you start? Overall, I wanted to feel better (both physically and mentally). I also wanted to be able to do more of the things that I wanted to do like hiking, running, etc… I knew for me, I needed to be held accountable by someone to be able to keep up with eating healthier.⠀⠀⠀⠀⠀⠀⠀⠀⠀
What have your results been so far? Physically, I have been feeling like I can do more in and out of the gym. I have hit more PRs than I ever have before with not increasing my gym time. Mentally, I feel more balanced when eating healthier. I tend to have high anxiety and eating healthier helps to keep some of the anxiety at bay, especially as things at work have become more stressful.⠀⠀⠀⠀⠀⠀⠀⠀⠀
What would you say to someone considering the nutrition program at B3 Gym? Just do it (Nike)! It’s very intimidating to start, but there is no change without discomfort! I never liked to cook, but this program has made me realize that cooking is extremely important as you know exactly what you are putting into each meal (which let’s be honest, no one knows what truly goes into restaurant food). Also, you never know if something is going to work for you unless you give it a try!⠀⠀⠀⠀⠀⠀⠀⠀⠀
The simple science: Quite simply if you want to: 🔘LOSE weight you need to be in a calorie deficit (eating less then you're expending energy wise). If you want to 🔘GAIN weight then you need to be in a calorie surplus (eating more than you're expending energy wise). If you want to 🔘MAINTAIN your weight then you need to be consuming the same energy (calories) as your Total Daily Energy Expenditure - which is what you burn on a daily basis inclusive of your activity. This means for someone with a fat loss focus you need to be mindful of your total daily calorie intake in order to maintain a calorie deficit. If you’re wanting to gain weight/muscle you need to ensure you’re eating enough to achieve a calorie surplus daily. Tips for achieving both ✅ Make sure you get enough protein ✅ Make sure you get enough fiber (remember the higher your calories the higher the requirement you should aim for 15g per 1000 calories. ✅ If you’re trying to aim for lower calories select lean cut meats & low fat dairy; for weight gain select the alternative ✅ For fat loss keep active so you’re increasing your total daily energy burn; for muscle gain engage in a strength & conditioning program which focuses on muscle development. ✅ Different food choices will altar the calorie intake of your meals so be mindful & conscious of calorie intake.
BCAA Protec von SRS Muscle sind beste Aminosäuren aus rein pflanzlichen Ursprungs!
Top-Formel für den Pre-Workout- und Intra-Workout-Bereich! Die reinen, freien BCAAs (2:1:1) aus 100% natürlichem Mais werden durch die zusätzliche, aus der klinischen Ernährung bekannte Energiequelle MCT unterstützt.
Best-Quality Vegan BCAAs
Die natürliche Form bester BCAAs: die reinen, freien BCAAs im optimalen Verhältnis (2:1:1)1 werden ausschließlich aus Mais gewonnen und sind somit vegan und aus 100% pflanzlicher Herkunft.
MCT Energy Source
Gut verfügbare, mittelkettige Triglyceride (MCT) sind zur gezielten Bereitstellung von Energie in passendem Verhältnis ergänzt, um die Pre- und Intra-Workout-Eigenschaften zu erhöhen und die BCAAs bevorzugt ihrer gewünschten Funktion nachkommen zu lassen.
Das ultra-micronisierte Pulver ist schnellauflösend. Das Produkt ist aspartamfrei, natriumarm und ballaststofffrei.
BCAA PROTEC von SRS MUSCLE enthält 12 Gramm freie, reine BCAAs (2:1:1) pro Tagesportion. Es deckt unsere empfohlene Menge vor und während dem Training damit vollständig ab.
Die ultra-micronisierte Formel sorgt für beste Löslichkeit und damit für eine gute Aufnahmefähigkeit der normal nur bedingt wasserlöslichen BCAAs.
SRS MUSCLE @fitness_project_germany erhältlich 💪
Resistance Band Workout 👊🏻🔥. Swipe left to check out all exercises for this home or outdoor workout 💪🏻. Tag your friends and make sure to save this post for later 😀.
Einen wunderschönen Donnerstag Sportsfreunde 🙌🏻. Heute gibt’s ein Oberkörper Workout mit einem Resistance Band 🔥. Blättert durch und speichert das Workout, damit ihr es euch jederzeit wieder anschauen könnt 👍🏻. Egal ob zu Hause, Outdoor oder auch auf einer Reise, das Widerstansband ermöglicht ein effektives Workout für alle Muskelgruppen 💪🏻. Viel Spaß mit den Übungen und habt einen tollen Tag meine Lieben ✌🏻.
Mehr Motivation: @gymsharktrain 🦈
Du willst erfolgreich abnehmen oder gezielt aufbauen?? Lass dich von mir coachen und erhalte einen individuellen Trainings- Ernährungsplan. Schreib mir dafür einfach eine Nachricht oder schau auf www.dreamteamfitness.de vorbei. 🙌🏻 Mit dem Code "julius10" gibt's außerdem 10% Rabatt auf alle Coachings, Pläne und EBooks! 😀
From our well-equipped private studio to our excellent trainers, we have no problem motivating clients at Damo's Personal Training.
But that all goes out the window when some of them go home!
And no amount of "I just ate one cake!" is going to convince us otherwise. If you're not reaching your goals - losing or gaining weight, building muscle, developing cardio, or just getting fitter - there's a reason for it.
To build strength and muscle, you need to lift weight - whether that's your own body weight, dumbbells or an Olympic bar - and eat more protein to repair and develop your muscle fibers. To lose weight, you need to maintain a calorie deficit (burning more calories than you consume) and be consistent over a long period of time. Just a week won't do it!
This might sound daunting, but it's not. With Damo's Personal Training at your side, you have the best secret weapon to achieving your goals. We're your workout partner to keep you pushing through 🏋️♂️ We're your personal chef helping you prepare a meal plan 👩🍳 And we're your second alarm calling to wake you up for that 6:30am session ⏰(we've done that a few times!) Be accountable to yourself. We'll make sure you're accountable to us. You'll soon see it’s worth its weight in gold, and together, we'll achieve your goals! 🔥