Arms in balance

It's easy to overlook the backs of your arms when training. With a good pump in the biceps, what's behind them may seem sufficiently big as well. But if you leave out your triceps enough in the gym, the imbalance will be woefully evident. IFBB figure competitor Jennifer Gates knows this better than most, and is therefore scrupulous in how she trains both sides of this very visible bodypart. But contrary to what some may think, you don't need an endless array of sets and exercises to get great arms—Gates blasts hers with two exercises each for bi's and tri's, 12 sets total. Try her routine to start carving your own tank top-worthy arms.



—SNAPSHOT—

BIRTHDATE: March 19, 1977
BIRTHPLACE: Indianapolis
CURRENT RESIDENCE: Martinsville, Indiana
HEIGHT: 5'1"
WEIGHT: 109 pounds contest, 117 pounds off-season
FAMILY STATUS: Married to Derek; two children, Peyton and Adelyn


CAREER HIGHLIGHTS: 2007: Figure Olympia, 4th;IFBB Motor City Pro Figure, 1st; New York Pro, 3rd (IFBB debut); NPC Junior Nationals Figure, 1st
TO CONTACT: jenngates.com



THE ROUTINE

EXERCISE			SETS 		REPS
Triceps Dip 			3		8-10
Seated Hammer Curl		3		12-15
Preacher Curl 			3		12-15
Close-Grip Push-Up		3		10-12

TRICEPS DIP
TARGETS: Triceps

START: Stand between a set of parallel bars and press yourself into position: arms extended, chest up, head straight and feet crossed behind you.

EXECUTION: Keeping your torso upright, lower your body by bending your elbows until your upper arms are slightly above parallel to the floor, then press yourself back up to the start position and repeat.

JENNIFER SAYS: "To help strengthen your core, keep it tight during the move. Also, to keep the emphasis on the triceps instead of the chest, you want to remain in an upright body position."


























SEATED HAMMER CURL
TARGETS: Biceps, brachialis, brachioradialis

START: Sit on a low-back bench. Hold a dumbbell in each hand with a palms-in grip. Keep your abs tight, chest up and head straight.

EXECUTION: Contract your biceps to curl the weights toward your shoulders. Keep your elbows at your sides. Hold and squeeze at the top, then slowly return the dumbbells along the same path.

JENNIFER SAYS: "I use a lighter weight because I want to shape and not build. Light weight, more reps."



PREACHER CURL
TARGETS: Biceps (emphasis on the short, inner head)

START: Set up a preacher bench so the top of the pad fits securely under your armpits. Take a shoulder-width, underhand grip on the bar and position your arms parallel to each other on the pad. Keep your feet flat on the floor and your head straight.

EXECUTION: Flex your biceps to bring the bar as high as possible without allowing your elbows to flare out. Squeeze your bi's hard at the top before slowly returning to the start position. Stop just short of full arm extension.

JENNIFER SAYS: "Again, as with the seated hammer curl, I prefer using a light weight so I can get more reps. Don't just go through the motion, squeeze your biceps at the top of each rep."



CLOSE-GRIP PUSH UP
TARGETS: Triceps, chest

START: Get into push-up position with your hands inside shoulder width. Your head should be neutral and your back straight.

EXECUTION: Lower your body by bending your elbows. Keep your head and back straight. Once you almost touch your chest to your hands, return to the start position.

JENNIFER SAYS: "To hit the triceps, I make sure my hands are inside shoulder width, and I focus on my tri's contracting during the move."