With the right plan and the right discipline, you can get seriously shredded in just 28 days.Read article
Lying triceps extensions will always be a beloved arm builder, but do them the same way for enough years and you could suffer crippling elbow pain. The problem is that using a palms-up grip internally rotates your forearms, and that’s an unnatural position to extend your elbows in. Instead, try it with a neutral grip.
Triceps extensions done with palms facing each other provide a smoother range of motion, although you won’t be able to use as much weight at first. It also means you’ll probably have to switch to dumbbells, unless your gym has a football bar or other barbell that offers neutral grip handles. Another option is to use an Olympic weight plate, gripping its edge.
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