Pushing a boxing bag

Main muscles performing the movement: Chest
Other muscles involved in movement: Shoulders, triceps, abdominal muscles
Mandatory Equipment: Training bag
Level: Beginner

METHOD OF PERFORMANCE 

1. Use heavy training (boxing) bag for this exercise. Stand in standing position beside him, your legs are spread apart. Place your hand on the bag at chest height. This will be your starting position.

2. Begin by twisting at the waist, pushing forward the sack as hard as you possible can. Perform this movement quickly, pushing away the bag from the body.

3. Hold the bag after you shake it and position it to the starting position.

4. Repeat

Stretching for triceps behind head

Main muscles performing the movement: Triceps
Other muscles involved in movement: Exercise is isolated
Mandatory Equipment: Dumbbell
Level: Advanced
Movement: Pushing

METHOD OF PERFORMANCE

1. Raise your left hand upright over your shoulder;

2. Place your right hand on left elbow;

3. With your left palm reach out to the base of your neck;

4. With your right hand lightly exert pressure on left elbow by pushing it inward and backward to the neck. Hold the position for 15-20 seconds and repeat with the other arm.

Shoulder press machine

Main muscles performing the movement: Shoulders
Other muscles involved in movement: Triceps
Mandatory Equipment: Machine
Level: Beginner
Movement: Pushing

METHOD OF PERFORMANCE 

1. Select weight and sit on the machine

2. Grasp the handles of the machine, keeping the arms in line with the torso. This is the starting position.

3. Push up, stretch your arms fully.

4. Slowly bend your arms, trying to control the weight with shoulder muscles, not triceps, reaching the starting position.

Shoulder press "Rocky"

Main muscles performing the movement: Shoulders
Other muscles involved in movement: Triceps
Mandatory Equipment: barbell
Level: Beginner
Movement: Pushing

METHOD OF PERFORMANCE

1. Sit on a bench with a straight back made while holding the barbell in front of chest with palms forward. Grip shall be wider than the width of the shoulders and have an angle of 90% between the lower arm and upper arm, while moving the barbell downwards. This is your start position.
2. After taking the barbell with the correct grip, lift over your head by locking arms.
3. Now descend the barbell behind the neck while breathe slowly.
4. Lift up and get ready to return the bar to the starting position while exhaling.
5. Slowly descend the barbell to the starting position while inhaling. This is one repetition.
6. Repeat.
   

Push ups for triceps

Main muscles performing the movement: Triceps
Other muscles involved in movement: Chest, shoulders
Equipment and facilities: None
Level: Advanced
Movement: Pushing
  
METHOD OF PERFORMANCE

• Stand in the position of the central foothold (front plank) with palms vertically arranged under your shoulders. 
• For more stability, place your feet shoulder-width apart. 
• Tighten all the muscles in the torso, so to keep the spine straight while you descend. Start the movement down. 
• While descend, keep your elbows close to your body and shoulders motionless. 
• Stop descent when your elbows are raised slightly above the back. 
• Hold, start raising and seeks not to offset the shoulders up towards the ears or to separate your shoulders or arch your back to arc.

Stronger wrists and forearms in 60 seconds

No other exercise is not loaded so the forearm by winding disk (wristt roller). If you are doing this exercise,

you know that after you finish your veins pop up like nothing else, and forearms grow rapidly. There is one problem, however, and these are the shoulders. Want to get moving, but holding the handle above his head limited repetitions and weight that you can use.

If you want to help your shoulder muscles support your forearms somewhere. Thus takes a significant part of the load on your shoulders and you can do more reps with more weight.

WORKOUT 

1. Wrist Roller
series: 3 ; reps: 2

2. Plate Pinch 
series: 3 ; reps: for the longest possible time

3. Fat Bar Curl 
series: 3 ; reps: 10 

 Additional advice

Avoid the use of wicks for each pulled exercise since they inhibit the development of the forearm. Unless you really do not need them at record breaking or you really can not hold the weight, do not use wicks.

Dips on a bench

Main muscles performing the movement: Triceps
Other muscles involved in movement: Pectoral muscles shoulder
Mandatory Equipment: One or two benches
Level: Beginner
Movement: Pushing

Method of execution

➡ Sit on a bench and propped his hands to the body.
➡ Place your feet on the floor / second bench of the width of the pelvis.
➡ Raise hands on and displace your body forward slightly, tighten the muscles ofyour back and pull the shoulders back.
➡ Sit down with only moderate speed until your elbows at right angles.
➡ While descend, keep your spine vertical and push the elbows back.
➡ Return the starting position.

Variations

You can put your feet on the second bench to be more demanding exercise. If this option also gets too easy, then let your partner at the gym to put weight on your lap.In this case, not necessarily someone to monitor during exercise.

Triceps stretching behind head

Main muscles performing the movement: Triceps
Other muscles involved in movement: Exercise is isolated
Equipment and facilities: Dumbbell
Level: Advanced
Movement: Pushing 



Method of execution

Raise your left hand upright over your shoulder;

Place your right hand on left elbow;

With your left palm reach out to the base of your neck;

With your right palm gently exert pressure on the left elbow by pushing it inward and backward toward the door. Hold the position for 15-20 seconds and repeat with the other arm.