The Nerdist Way_ How to Reach the Next Level (In Real Life) - Chris Hardwick [53]
■ Extend your arms upward while exhaling but don’t lock your elbows at the top.
■ Lower the weight but don’t allow the weight stack to descend fully.
■ Keep the up-and-down motion slow and fluid.
■ DO 2 SETS OF 15–20 REPS.
MACHINE: LATERAL RAISES
■ Go extra-light on the weight; these are harder than they look and this probably isn’t a muscle group you use regularly.
■ Sit away from the machine with your back straight against the cushion and your feet planted firmly on the ground directly under your knees.
■ The pads will be on the outsides of your arms.
■ Adjust the seat height so that your arms comfortably follow the pads up to your grip on the handles.
■ Now push your elbows upward until they are about ear level, hold for a second, and lower them back down.
■ You might look like you are flapping wings, but please refrain from squawking if in a crowded gym.
■ DO 2 SETS OF 10 REPS.
Biceps
There is no muscle more synonymous with “tough guy” than the bicep. You don’t have to be a tough guy nor do you need large biceps for people to like you. With just a little work, though, you can tone yours to the point where people will subconsciously notice them in a short-sleeve shirt and take you for a person who likes himself enough to take care of himself. This is attractive to potential mates and/or orgasm inducers.
MACHINE: PREACHER CURLS
I can only assume that part of the reason they call them “preacher curls” is because you will exclaim “sweet Jesus!” the day after doing them. The advantage to this machine is that it basically forces you into good form. GREAT for a beginner.
■ Sit down and rest your arms over the padded decline bench.
■ Adjust the seat so that the pad comes close to your armpits.
■ Keep your elbows shoulder-width apart, and make sure to keep them still and planted on the padding.
■ Now curl the weight toward your body until your arms are just past vertical.
■ Pause on top and squeeze, then slowly lower back down.
■ DO 2 SETS OF 15 REPS.
MACHINE: CABLE CURLS
A “cable curl” SOUNDS like a dangerous sexual act, but it is a good way to isolate the biceps for maximum efficiency.
■ Attach the W-shaped bar to the cable machine.
■ Keep the weight low, as these will get hard FAST.
■ Bend your knees slightly, and step one leg back to offer more stability.
■ Keep your back straight and your shoulders back (you should only feel this in your biceps).
■ DO NOT swing your body or shoulders to complete a rep.
■ Pull the handle up to your chest while exhaling.
■ Slowly and smoothly drop the bar back down without fully extending your arms.
■ DO NOT let the weight drop.
■ DO 2 SETS OF 15 REPS.
Triceps
Rounding out those spindly nose-wipers you call arms are the triceps brachii—or “three-headed arm muscle,” which I far prefer calling it—which connects your elbow to your shoulder, allowing for a greater flourish when flipping people off.
MACHINE: TRICEPS CABLE ROPE EXTENSIONS
■ The rope will have two equal segments forming a V-shape with little nubs at each end.
■ Stand facing the machine and grab each side of the rope.
■ Keep your back straight and your knees bent slightly.
■ Start with your arms about navel height.
■ Keeping your elbows still, pull down until your reach your full range of motion.
■ Pause for a second and contract your triceps.
■ Slowly raise your forearms back to starting position.
■ Exhale on the downward motion.
■ DO 2 SETS OF 15 REPS.
MACHINE: TRICEPS EXTENSIONS
This exercise looks similar to the preacher curls, only instead of pulling upward you’re going to be pushing down to work the other side of your arms.
■ Start with a light weight, as these get difficult quickly.
■ Sit down and grasp the handles.
■ Place your forearms on the armrest.
■ Keep you feet planted on the floor and your back against the seat.
■ Slowly push down with your forearms. You should only feel your triceps doing the work.
■ Pause at the bottom and contract.
■ Slowly return your arms to starting position.