Top 4 Moves For Killer Guns

 

Exercise #1
Strict Form Barbell Curls, 4 sets x 10 reps
Once the muscle is shortened, do a 2-second hold before lengthening the muscle.

 

Exercise #2
Close-Grip Bench Press, 4 sets x 10 reps
Flare out your elbows to allow maximum tension at your triceps, but make sure your elbows are just short of lockout during the pressing portion of the exercise. This exercise is great for hitting the medial and lateral heads of the triceps.

 

Exercise #3
Incline Dumbbell Alternating Curls, 4 sets x 10 reps
Make sure you supinate the biceps completely during the exercise and hold for 2 seconds.

 

Exercise #4
Bodyweight Dips, 4 sets x 10 reps
(Try to remain as upright as possible without leaning forward.)
When performing negatives, lower your body as far as you can between the bars. It’s still very important to get a full stretch of your triceps.