My two honeys :)
For the upper body, I definitely view the best piece of equipment the gymnastics rings.It's not the barbell, it's not the dumbel, it's not even the bar in the workout park. It's gymnastics rings.

Of course, it's Ido Portal quote from in his breakthrough video:

I remember when it came out, I've seen it like 10 times just that day

I've started using rings cca 3 years ago and workouts on them as just different. They are just not stable and that's the secret of their efficiency. If you do pullups or dips on a bar, they don't move. But if you do the same on the rings, those stupid rings shake AF. Which means you have to engage all the stabilizers, all the core muscles and all those tiny muscle groups you don't even know existed.

Me fighting the gravity

Why do gymnasts have big biceps

That's the question all fitness freaks have been asking for ages. How the hell do they get those big arm muscles although they don't "pump" them regularly? Well, obviously, they train like madmen, 4 hours every day. But one of secrets is the top position with outside wrist rotation. It's just soooo difficult. 


Personal experience

I can't hold it for longer than 20 seconds in normal dip position. If you want to try an easier version, just lower the rings so you can do pushups on them and instead of pushups, just rotate the wrists outside...and hold :) You'll be surprised how much tension the biceps gets. You can see the position on my pictures. The rolled-up sleeve on the previous pic is not to show my flexed arms to the world, I swear! :D It's cuz I probably checked them myself only :D Of course just cuz of science purposes..

Sooo freaking difficult...that outside rotation.

Well, thx for reading and till next time :)