Boom said:
SB, couple of things.
If time allows, could you provide a list of exercises that would help the following areas:
-triceps
-biceps
-upper chest
-lower abdominal
If I flex, my six pack is visible, but my bottom four aren't as visible as the top two. And as I said above, I'd like my chest to be more defined. I've been doing pushups and benches to improve it. Anything else?
in case SB can't answer them until tomorrow..
triceps) with free weights, use a barbell (with weights, optional) and lay on ur back on along a bench. grab the barbell with both palms facing out at approximately shoulder length and hold it at 90 degrees. extend, slowly come back, and repeat. always keep the weight in control and dont let momentum help you, or you are just cheating urself.
you can also grab a dumbbell, standing up, and put it behind your head. do the 90 degree thing that way too.
using machines, go do a tricep pull down. can't really explain it, but if you ask anyone at a gym, they'll let you know.
using body weight, pushups (correct form) are wonderful. you can also place your hands behind you on flat service, with your legs on a chair. lower & higher yourself, until your triceps can't take anymore.
biceps) with a barbell, stand up and lower the weight but never fully extending ur elbows, that way you always keep tension on your muscles. when you are at the peak of the exercise, squeeze your biceps for a further workout.
sit down place your elbow along the side of your knee, and do a regular bicep curl. always keep control of the weight and dont let momentum help you.
pushups can also strengthen your biceps, when done correctly.
upper chest) with a bench press, go to an inclined bench. that isolates your upper chest.
with pushups, simply place your hands a little higher than normal.
lower abs) leg raises, bicycle crunches, etc.
Body fat as a DIRECT effect on definition. If you want to look leaner, more toned & cut, add some cardio into your workout. try to stay away from bad fatty foods but keep the good fats in (olive oil, omega 3 fatty acids, etc).
you can also try getting a tan, shaving your body hair, etc.
REMEMBER, I AM NOT AN EXPERT. SB HAS MUCH MORE KNOWLEDGE THAN I DO.
However, i am studying for my CPT from the National Academy of Sports Medicine, so soon, i'll be better qualified to answer your questions!