Elite Physique The New Science of Building a Better Body

Body Part–Specific Programs
259
Biceps PCS
Stand tall with your feet slightly wider than
shoulder width. Place your left palm over
your navel as a tactile cue to brace your
abdomen. Abduct your right arm to parallel,
make a fist, and then maximally flex your
elbow and wrist. Squeeze the peak contraction
of your right biceps for 6 seconds.
Repeat on the opposite side.
Triceps PCS
Get in a split stance, with your left leg in
front and feet shoulder-width apart, and
shift your trunk slightly forward. Place your
left palm over your navel as a tactile cue to
brace your abdomen. With your right arm
hanging down at your side, make a fist
with your right hand, and turn your palm
so it faces behind you. Fully extend your
right elbow. Squeeze the peak contraction
of your right triceps for 6 seconds. Repeat
on the opposite side.