Focus on keeping your elbows tucked and fixed in place as you extend with each rep. Moreover, getting your pressing done first allows the triceps to ease into the workout, getting warmed up as an assistance muscle in your chest training and then ramping up to a finale where you hit the triceps with higher reps and leave the gym with a monster arm pump. Lower your body toward the floor, tucking your elbows close to your sides as you descend.
Green for what to drop Throw hammer curls in as an extra exercise every 4th workout - so on that day you will do 12 sets of bicep exercises.
The same after training cardio for a "cool down" If performing weight and cardio in the same session then yes do the weights first, or your energy levels will be low from the cardio...
Consistency is the key ,or you could do what i do and just train arms every day and throw in a few sets at the pec deck for chest i work out 6 days a week rotating between bicep day and chest day.
Just curious if you knew a particular program that might be good for that.
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