4 exercises to try!

1) Pushup pyramid- Do 1 pushup, then pause at the top for 2 seconds, do 2 reps, pause for 2 seconds, do 3 reps, pause for 2 seconds. Aim to get up to 10 reps and then be able to work yourself all the way down. You can also do the 2 second pause at the bottom instead.

2) Partial overhead press-This exercise is great for size and strength for the triceps. If you need a new exercise to thrash the triceps then try this! To do this, perform a normal overhead press with a barbell using the same grip width and foot stance as usual. From the lockout position, lower the bar just until it touches the top of your hair. Press it back up and you have done 1 rep.

3) Constant tension bicep curls-Great exercise since you take advantage of muscle tension, isometric contractions and unilateral action. Begin with both arms in a fully flexed position ( think the top of the curl .) Now lower the working arm while keeping the other arm flexed. Curl up the working arm to the fully flexed position to match the non working arm. Then switch arms and do the same thing. Keep alternating until the set is finished. You cant use as much weight with this so you might want to use this after doing a heavier bicep exercise.

4) Mid range partial presses-Awesome way to keep tension on the pecs and get a feeling like never before! Grab dumbbells and get into a bench press position on your back. Simply, just don't go all the way down or all the way up. You will need to use lighter weight than normal.