How do you know when you've had a good arm workout? For Bodybuilding.com's 2018 spokesmodel search winner Kyler Jackson, it's when you have to lower your head to put your earbuds in, because you can't lift your arms that high. That's the kind of workout he has lined up for you with this straight-from-the-local-YMCA arm pump.
A major pump like this floods your muscles with blood and nutrients to ensure max hypertrophy, so don't hold back on a routine that will temporarily leave you as slack-armed as the walking dead, but locked and loaded for growth in your guns.
Technique Keys
Close-Grip Barbell Bench Press
Position your hands at about shoulder-width apart, then breathe in as you lower the bar to your chest. Keep your elbows close to your sides at all times to work your triceps the hardest. Pause the bar at the bottom to remove momentum, then breath out and push the bar up slowly. It should take you about twice as long to push the bar...
Source: Max-Pump Arm Growth Workout
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