1. Pull with your back, not your arms:
Normally we start pulling exercises such as those for upper/middle back like rows and lat-pull downs with our arms, but this is not the correct way to go if you want to train your back. Start the exercise by grasping the bar with straight arms; torso should be vertical and upright.The grip should be thumb-over, as it treats your hands like the perfect hooks and thus places less efforts on the forearms.
For rows, start the movement by pulling back your scapula (shoulder blades) backward toward your spinal column. For lat-pull downs, use the same concept except the angle of pull is changed so your scapula will be pulled down and backward not toward your spinal column. Once your shoulder blades have started the movement, follow it through with your arms. Throughout the movement the chest should remain high.
Using these techniques will relieve your biceps with excessive burden.
2. Use the optimal grip width for a big chest:
Don’t grasp the bar too narrowly; it forces the elbows inwards by their sides. Just lie on the bench at make sure that the barbell is on your chest at about your nipples or a little lower, now grab the bar so that your elbows are in line with shoulders and your forearms are perpendicular to the floor.
If you have been using the narrow grip for years it is very likely that you will not be able to lift as much weight at first. But after one set you will definitely start to feel the difference.
3. Don’t Overdo on warm-ups:
Avoid warming up with too heavy of weights or with too many sets before your workout. Warm ups are essentially to prepare the muscles, body and mind for the workload you are about to place on it and off course to prevent any type of injuries. If you are doing too much of warm ups, then by the time you do get to your work outs you are beyond warmed up and your muscles have actually become fatigues.
So instead you should warm up with light weights, high reps (12-16) and using a slow pace in a comfortable full range of motion for no more than two sets.
Avoid warm-up sets for anything other than your first exercise for a specific muscle or muscle group. As the muscles are already thoroughly warmed up from the previous exercise and any extra sets would only serve to fatigue.
4. Restrict the number of crunches:
The abdomens generally possess more endurance type fibers; they are best trained and fatigued by keeping constant tension on them, even when you return to the beginning position, they would be still tense and contracting isometric ally. So the key to abdominal training is contracting them at the top of your movement as hard as you can for a moment or two. And let them rest and recuperate. Once you have trained them correctly they don’t need to be trained more than 2-3 times a week.