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Exercises Movements, technique & proper execution

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Old 03-09-2005, 09:41 PM   #1
Ashley Rogers
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I know it is not the practice of Crossfit to do arm exercises, but what would be some good bicep and tricep exercises to do to build strength and some size?

Maybe I am not being patient enough with the crossfit exercises (weights / bodyweight exercises).


Any thoughts or suggestions?
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Old 03-09-2005, 10:54 PM   #2
Eric Moffit
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pushups, pullups, dips, muscleups, HSPU, pretty much anything on rings, cleans, jerks, snatches, push press, push jerk, thrusters, etc etc
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Old 03-10-2005, 02:55 AM   #3
Graham Tidey
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21's are the best things in the world for biceps. Sit on a bench, put elbow on your leg and do a bicep curl from fully extended (dumbell near floor) to horizontal arm. Do that 7 times. Then do from horizontal arm to dumbell near chin x 7, then do a full range of motion, bottom to top x7.

Dips, Planches, underarm pull-ups, shrugs with elbows on dip bars, thrusters, etc for the other arm muscles.

Just remember that the bicep is good for nothing other than bending your arm. Also, your triceps make your arms look big, not your biceps.
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Old 03-10-2005, 07:27 AM   #4
Richard Belloff
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Pushups with elbows to sides. Chin ups (palms facing you).

Both will add useable strength to these muscles and add muscle mass.

Good luck.

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Old 03-10-2005, 07:57 AM   #5
Alexander Karatis
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The first area to notice improvement once I started crossfit were my arms. All the bar work, our cheater-pullups (love that phrase), rings, body work...

You don't get it until it happens. :happy:

Be patient, and gradually start attacking the WOD. Your arms will see a lot of action:wink:
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Old 03-10-2005, 08:15 AM   #6
Graham Hayes
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Here's a funny article on biceps training...don't read it if you're easily offended.
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Old 03-10-2005, 09:42 AM   #7
Michael Keller
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Graham,
That's hilarious!! :biggrin:
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Old 03-10-2005, 10:58 AM   #8
William Hunter
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Blunt and to the point...love it!
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Old 03-10-2005, 10:59 AM   #9
Eric Moffit
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great article...the part about the squat rack curls is so depressingly true and annoying.
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Old 03-10-2005, 12:26 PM   #10
Patrick Johnston
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I once heard Coach asked a very similar question and his answer was something like "How many pull-ups can you do? When you can do 25 pull-ups your arms will be much bigger." He then turned to me and said "I never get that question from anyone with good pull-up numbers".

I have found this insight into arm size to be accurate.
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