3 Bicep Exercises Kris Gethin

Key Takeaways

In the quest for those sleeve-splitting arms, you’ve landed on the right track! If you’re here, you’re probably familiar with the name Kris Gethin and his remarkable prowess in the fitness world. Let’s delve into the world of 3 Bicep Exercises Kris Gethin swears by. Brace yourself for a bicep-pumping journey that will have you flexing with newfound confidence!

1. Hammer Curls: Unleash the Power Within

You’ve heard about the classic curls, but have you met their tough cousin, the hammer curls? This exercise targets your biceps while also engaging your forearms, giving you a well-rounded arm workout. Here’s how to master it:

1. Stand tall with a dumbbell in each hand, palms facing your torso.
2. Keep your upper arms stationary as you curl the weights while contracting your biceps.
3. Continue the motion until your biceps are fully contracted and the dumbbells are at shoulder level.
4. Hold the contracted position for a brief pause as you squeeze your biceps.
5. Slowly begin to lower the dumbbells back to the starting position.

Target Muscle: Biceps
Tips:

• Keep your elbows close to your torso throughout the movement.
• Avoid using your back or shoulders to lift the weights.
• Perform the exercise in a controlled manner to prevent swinging.

2. Concentration Curls: Precision Personified

Imagine sculpting your biceps with laser precision – that’s what concentration curls are all about. This exercise zones in on your biceps, giving them the attention they deserve. Here’s the drill:

1. Sit on a bench with a dumbbell in one hand, legs spread apart.
2. Place the back of your upper arm on your inner thigh, letting your arm fully extend.
3. Curl the weight while contracting your biceps, exhaling as you lift.
4. Continue the motion until your biceps are fully contracted.
5. Hold the contracted position, then slowly begin to lower the dumbbell back to the starting position.

Target Muscle: Biceps
Tips:

• Keep your upper arm stationary and only move your forearm.
• Squeeze your biceps hard at the top of the contraction for maximum impact.
• Focus on maintaining strict form throughout the exercise.

3. Preacher Curls: Rise Like a Pro

Ready to unleash the power of the preacher curls? This exercise provides your biceps with an isolated workout, ensuring every fiber is engaged for optimal growth. Here’s your roadmap:

1. Adjust the preacher curl bench, so your upper arms lie flat against it.
2. Hold an EZ-bar with a shoulder-width grip and your palms facing upward.
3. Curl the bar while contracting your biceps, ensuring your upper arms remain stationary.
4. Continue until your biceps are fully contracted and the bar is at shoulder level.
5. Hold the contracted position, then slowly lower the bar back to the starting position.

Target Muscle: Biceps
Tips:

• Maintain a controlled motion throughout the exercise.
• Avoid using momentum to lift the weight; focus on the contraction.
• Experiment with different grip widths to find what’s most comfortable for you.

FAQs

1. How often should I perform these bicep exercises?

• Aim for 2-3 times a week, with at least a day of rest in between to allow proper muscle recovery.

2. Can I use a Bicep Extension Machine for these exercises?

• These exercises are primarily designed for free weights, but some gyms offer a Bicep Extension Machine that simulates similar movements.

3. What’s the significance of Kris Gethin’s approach?

• Kris Gethin is known for his holistic approach to fitness, emphasizing both physical and mental well-being.

4. Is it normal to experience soreness after these exercises?

• Yes, muscle soreness is a sign that your muscles are adapting and growing. Make sure to stretch and rest adequately.

5. Can I do all three exercises in one workout session?

• Absolutely! Incorporating all three exercises can provide a well-rounded bicep workout.

6. How heavy should the dumbbells be?

• Start with a weight that challenges you but allows you to complete the recommended reps with proper form.

7. What’s the ideal rep and set range?

• Aim for 3-4 sets of 8-12 reps for each exercise.

8. Can I substitute the EZ-bar with dumbbells for preacher curls?

• Yes, you can use dumbbells for preacher curls if an EZ-bar isn’t available.

9. Is it necessary to warm up before these exercises?

• Yes, warming up helps prevent injuries. Perform light cardio and dynamic stretches before starting.

10. Can these exercises help with other arm muscles too?

• While the primary focus is on biceps, these exercises also engage muscles like forearms and brachialis for overall arm development.

Embark on this journey of bicep mastery with Kris Gethin’s arsenal of exercises. Remember, consistency and dedication are your best companions on the road to sleeve-stretching success!