由 home-healthhaven 
Sometimes, I get stuck in a workout rut and it starts to feel a bit boring. I know it’s happening when I find it too easy to skip my regular gym sessions. Recently, I realized I’d talked myself out of going to the gym for almost two weeks straight, so I knew something had to change. Here are a few ideas I use now and then to spice up my workouts. Try them out, and I’m sure you’ll find some new excitement in your routine too.
### Change Your Grip!
A small but effective way to switch things up is to change your grip during barbell or machine exercises. One of my favorite grips is the palm grip. In fact, many fitness trainers and professional athletes suggest using a palm grip for exercises like the bench press.
So, what exactly is a palm grip? Let’s take the bench press as an example. Most of us use a standard grip, wrapping our hands around the bar like holding a baseball bat. For a more efficient bench press, try not wrapping your thumb around the bar. You might think you’ll lose stability, but I’ve never had this issue. You may need to bend your wrist more or lower the weight slightly to compensate. The main benefit of the palm grip is that it reduces the effort your forearms put into the exercise, making your chest and tricep muscles work harder. Try this, and you’ll likely notice a difference the next time you bench press.
### Try Trisets!
You’ve probably heard of supersets, where you do two exercises back-to-back without resting in between. But have you ever tried doing three different exercises in a row? This works really well with bicep exercises. The advantage of a triset for biceps is that it hits the muscle hard in three different ways. Here’s an example of a bicep triset: standing bicep curls, hammer curls, and reverse bicep curls.
In this sequence, you’ll need to change your grip with each set of the triset. This is the best way to do a triset. Here’s an example for triceps: straight bar cable pushdowns, rope cable pushdowns, and reverse cable pushdowns. Again, the key here is to change your grip with each exercise. Give these a try, and I bet you’ll feel a new pump in whatever muscle group you’re targeting!
### Change Your Split!
Have you been following the same split routine for too long? Maybe your routine pairs chest and triceps, back and biceps, or something similar for months on end. Try reversing your split or doing a 5-day split instead of a 3-day split. For example, do chest and biceps, and back and triceps, just to mix things up a bit.
These are just a few basic ideas, but it’s always good to mix up your routine regularly. This keeps your body guessing and adapting to the changes in stress you’re placing on your muscles.