Secondary muscle

Secondary group muscles are important as well, but I just think that the ‘big three’ gets first priority. Shoulders and arms are something that I would consider secondary. Secondary is important as well but the primary should be before secondary.

Shoulders

Shoulders are used a lot in daily life. In my opinion military press and Arnold shoulder press with dumbbells gets a good chunk of primarily shoulders involved. The military press targets the deltoid muscles in the shoulders as well as the triceps. Additionally, it works the core and legs, which the lifter uses to help stabilize the weight. The lift begins with the lifter standing with both feet together and the barbell from shoulder position. It can also be done sitting it is the same concept but just sitting. It will not work the core and legs as much as it would have if you are standing. The Arnold press is the same as shoulder press but instead you have to tilt the dumbbells slightly in ward with a twist anchor them down with collars and return to initial position.

Arms

People might disagree with me but in my opinion I think triceps are more important than biceps. I say that because your triceps muscle is used a lot in sports and in everyday life. Your arm is 70% of triceps and 30% of biceps. Arms are something that makes you look good and are generally for show off in my opinion, they are still worked out while benching and working out your back not targeted as much though. For triceps I would recommend skull crushers, skull crushers involves lying on a bench and starting the move with weights in your hands and your arms held straight above your chest. For the barbell lower the bar toward your head while keeping your triceps still, the movement should happen in the elbows. Keep lowering the bar until it is just above your forehead, then return the weight back up to the starting position. It can also be done with dumbbells it’s the same concept. For biceps I would say put your back straight against something and to curl dumbbells. This movement, the elbows should remain in the same place but just using your forearm to curl the weight. This will target the bicep.