Skullcrushers – The Secret to Big ArmsSkullcrushers execution. My arms have grown tremendously over the last four months since I've upped my calories. Others claim dips are counterproductive due to the strain they place on the joints and connective tissue. There are multiple records that show that multi-joint exercises, which allow the use of heavier loads, are great when it comes to building muscle mass.This is why exercises such as deadlifts, squats, bench presses, pull-ups, etc are commonly advocated for by bodybuilders.How to: Lay down on a straight bench press. Apr 23, 2018 - Dips for beginners to correctly perform dips to build muscle in arms & chest along with how to get strong enough to do dips. If there is a regulating tool where you can move the bars closer to each other by turning them, use it. If you want to build bigger arms, then you need to focus on your triceps. Grab the upper section of the backrest and the rest is the same.4. Push yourself back to the starting position. You heard me right. Place your hands on the edge of a chair while facing away. I am a 22 year old fitness enthusiast who has spent the last 9 years studying, learning and experiencing of the world of fitness. And, again, try to not lock your arms when you are back at your starting position.If all done correctly this exercise is a powerful tool to help build bigger arms.If you want to do triceps dips at home just take two chairs. If you want to add more focus on the long head of the triceps then consider doing behind the head skullcrusher. Dips done correctly can help you build some big AND strong triceps. Use bars if you have them, chairs if you don’t, and take hold with palms facing inward. Post your workout routines here. Click to share on Facebook (Opens in new window) Click to share on Twitter (Opens in new window) Push yourself back to the starting position. Do you like them, do you hate them?Or even better, are there any other exercises that you believe would do a much better job?Let me know!Show your supportIf you enjoyed the article or if it was interesting and helpful in anyway please drop a like and a share. All you need is just two chairs positioned securely. Big arms not only symbolize masculinity, but they're also the most visible body part you have. Dips and pull ups are great for working more than one muscle group. Most exercises that target the triceps follow a similar pattern – elbows closer to the body, elbow extension and flexion, stationary upper body and not locking your arms to ensure that you are not limiting the effectiveness of the exercise. People can't do somethin' themselves, they wanna tell you you can't do it. Do 4 set of each exercise each day(so 8 total sets) (note 3 in your article says don’t do cons and dips daily – use a “split routine”) 2 Do a 2 week block of chins followed by a 2 week block of dips, 3. do you alternate chins and dips daily, per the rep schedule. If you notice that you’re struggling with it too much, don’t risk it. I hope you noticed that this article is not just about listing exercises but also about understanding what the functionality of the triceps is for the body and how you can use that for your own advantage. How do I get bigger arms? When coming back up you want to make sure you don’t lock your arms. When I asked him why he simply shrugged off and said “I just want big arms”. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. Progress faster! Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. Following the same principle as the Tate Press.If executed correctly this exercise can deliver amazing results and you will start noticing improvements in arm size in no time. I also use a fraction of the extra weight that I used to us. And yes, you can do it at home. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. Shift your weight from your legs in a standing position to your arms with your feet now off the ground. When most people hear dips they think of the pectoral muscle group.eval(ez_write_tag([[336,280],'the_bodybuilding_blog_com-box-4','ezslot_6',124,'0','0']));While it’s true that dips are great for adding size to your chest, they are also a powerful tool to add mass to your arms.Similar to the Tate press, this exercise also has a trickle down effect as it helps add strength to your elbows, shoulders and wrists.Thus help you add more power and load to other exercises such as the bench press.The reason why it’s so good in adding size is similar to that discussed above for the close grip press. Really focus on that muscle-mind connection. Do you like them, do you hate them?Or even better, are there any other exercises that you believe would do a much better job?Let me know!Show your supportIf you enjoyed the article or if it was interesting and helpful in anyway please drop a like and a share. 1. Someone who’s doing dips and chins with 135 pounds strapped to them, won’t have small arms. Using shoulder width grip grab the barbell. I decided to test out the exercise for myself and see what the hype is all about. So it's no surprise that big arms seem to be what every guy, and even many women, want. 5. When coming back up do not fully extend your elbows to avoid unnecessary elbow joint stress. Bar dips are the toughest of these three variations because you have to use more of your body weight to perform the exercise. Try and keep your arms closer to your body. Make sure that you keep your elbows steady. This will ensure more stress added to the triceps rather than the chest.Take a deep breath and begin lowering yourself down in a slow and controlled fashion. It really means a lot and helps the blog grow and shows me your support for my hard work. They call it a skullcrusher for a reason – if you drop the weight it will go straight to your face.When coming back up do not fully extend your elbows to avoid unnecessary elbow joint stress.If you want to add more focus on the long head of the triceps then consider doing behind the head skullcrusher.The execution is similar. Dips: Dips are simply to perform and don't require much equipment. Try and keep your torso straight to add more load to the triceps. What I mean is, they look nice when flexed, are toned and look good. 3 years ago. Lower the bar towards your chest just like you would do with a traditional bench press. 3. Seeing bodybuilders from the golden era such as Arnold Schwarzenegger and Franco Columbu lifting heavy barbells has always been a motivation booster. With a firm grip, place each hand on the triceps bars to the side of you. And, again, try to not lock your arms when you are back at your starting position.If all done correctly this exercise is a powerful tool to help build bigger arms.If you want to do triceps dips at home just take two chairs. I feel that this is the strongest position that you can be in during the dip. Thanks for the useful article.I enjoyed reading it. You can go pretty heavy on it.Also, you can virtually do this exercise anywhere where you have parallel bars. They call it a skullcrusher for a reason – if you drop the weight it will go straight to your face. This will ensure more stress added to the triceps rather than the chest. If you want to do triceps dips at home just take two chairs. Anytime triceps are integrated with rigorous resistance exercises, muscle mass is strengthened and amplified. Do not extend the bar to the same starting position as you with the traditional skullcrushers but rather raise it above your head.Remember, throughout the execution of the exercise you want to move just your elbows (extension and flexion) to ensure that you are targeting the triceps’ function.What I would recommend is switching between the two forms.This will help better isolate the lateral head (traditional) and the long head (behind the head). This is your starting position.Keep your upper arms stationary and begin lowering the weight by flexing your elbow – imagine that you are aiming for your head.I think that there is no need for me to point this out, but I feel like I have to. 4 Training Tips for Guys with Long Arms Use these tips to build a bigger, stronger upper body regardless of the length of your limbs. Hape your body with awesome triceps and chest routines in the Madbarz App, workout plans for building muscle at home without equipment are available in the Madbarz Premium. Another great exercise to help build bigger arms! This is your starting position.Keep your upper arms stationary and begin lowering the weight by flexing your elbow – imagine that you are aiming for your head.I think that there is no need for me to point this out, but I feel like I have to. Period. Every time I saw him there he was doing curls of sorts. Dips work the pushing muscles – chest, triceps and front shoulders (anterior deltoids) whereas the pull-ups attack the back with more emphasis on the lats. In the split routine block you shouldn’t do chins and dips daily. push/pull/squat – do dips in push and and chins in … eval(ez_write_tag([[300,250],'the_bodybuilding_blog_com-medrectangle-4','ezslot_1',123,'0','0']));If you are looking on how to build bigger arms then you might want to integrate this exercise to your workout program. Big arms not only symbolize masculinity, but they're also the most visible body part you have. Hands shoulder width apart and fingers grips on the edge of the char such that your armpits are not open to breath. When most people hear dips they think of the pectoral muscle group. The dip is essentially a pushing exercise that can not only work your chest, but your triceps and delts as well. 3 sets to failure . The reason why it’s so good in adding size is similar to that discussed above for the close grip press. This kind of exercise makes your chest look not only bigger, but also wider. Or are you doing it to target more of the triceps? Work your way up from churning out more body-weight reps each time to eventually adding weight, and you’ll reap the rewards of a bigger bench press and better definition throughout your entire upper body. All you need is just two chairs positioned securely.How to: Grab a pair of parallel bars with your arms almost locked. Some of you can expect to put on an inch or more on your arms by the end. Skullcrushers – The Secret to Big ArmsSkullcrushers execution. Dips and Chins How much weight you use and reps. But one thing that I did noticed is that it focused on the movement for which the triceps was intended – extension of the forearm. (ie D1-chins, D2-dips, D3-chins, etc….). Thus, ensure you benefit the most from the exercise and move one step closer to building bigger arms.Conclusioneval(ez_write_tag([[336,280],'the_bodybuilding_blog_com-banner-1','ezslot_3',126,'0','0']));There you guys go.My 5 best triceps exercises to build bigger arms!I hope you noticed that this article is not just about listing exercises but also about understanding what the functionality of the triceps is for the body and how you can use that for your own advantage.Most exercises that target the triceps follow a similar pattern – elbows closer to the body, elbow extension and flexion, stationary upper body and not locking your arms to ensure that you are not limiting the effectiveness of the exercise.Apply that to any other triceps exercise, other than the ones I have listed, and you are going to see amazing results.Lastly, if you are interested on fully developing your arms then you might consider checking out one of my other articles “The 4 Best Biceps Workouts“. Lastly, if you are interested on fully developing your arms then you might consider checking out one of my other articles “The 4 Best Biceps Workouts“. To add weight simply use a … View thebodybuildingblog’s profile on Facebook, View thebodybuildingblog’s profile on Instagram, View thebodybuil0982’s profile on Pinterest, Top 9 Resistance Band Chest Exercises For A Bigger Chest (With PDF), Top 13 Reasons Why You’re Not Gaining Muscle, 6 Week Workout Program To Build Muscle (With PDF), 27 Reasons Why You’re Not Losing Weight and How To Quickly Fix Them, Home Shoulder Workout – Top 11 Shoulder Exercises to do at Home, Build Bigger Arms with this Workout Program. Use bars if you have them, chairs if you don’t, and take hold with palms facing inward. When in reality, the biceps makes up approximately 30% of the overall muscle mass. If executed correctly this exercise can deliver amazing results and you will start noticing improvements in arm size in no time. Doing Dips Correctly (without getting injured) for Bigger Arms & Chest. Make sure that you keep your elbows steady. The E-Z bar will allow for more concentrated stress on the triceps, so I would naturally recommend using it over the straight bar.Lay down on the bench and raise the barbell at shoulder level by holding the bar at shoulder width. You can go pretty heavy on it. Since this is r/bodyweightfitness, I would say that bodyweight triceps extensions are the best triceps builders. the key to getting bigger is food and compound (overall mass building) exercises. But you can definitely dedicate a phase to a specific dip variation if you are trying to hit your chest or triceps harder. 1. and ask … You can do a body part split (include dips in chest or arms, chins in back) or a movement split (i.e. Apr 23, 2018 - Dips for beginners to correctly perform dips to build muscle in arms & chest along with how to get strong enough to do dips .. Pull ups are also great for working your biceps. Weighted push ups (band resisted, versus chains, plate loaded, or if you're a ninja, with a hot chick on your back), bench press, close grip bench press, two-board press, floor press, incline press, decline press, military press, and weighted dips. But I see people at Gym with arms thick as my legs, even not flexed. Large arms are impressive and are often seen as an indicator of strength and muscularity. If you want somethin', go get it. Do not extend the bar to the same starting position as you with the traditional skullcrushers but rather raise it above your head. To get into the starting position, hold your body at arm's length with your arms nearly locked above the bars. Perform 5 triceps dips using only your body weight. If you want to build bigger arms, then you need to focus on your triceps. (adsbygoogle = window.adsbygoogle || []).push({});Lower the dumbbell slowly behind your head. Grab the upper section of the backrest and the rest is the same. Thus help you add more power and load to other exercises such as the bench press. Common Questions Can I make the Weighted Pull-up or Weighted Dip a main movement in my program instead of the bench press or barbell row? by Lee Boyce. 1. When I saw him showcase the exercise I was a bit skeptical. Strong arms are essential for anyone that wants to be a strong S.O.B. Keep it coming !!! All you need is a dipping bar or two flat benches. Regardless of where you're starting from, this 6-week program will heap a noticeable amount of size onto your arms. Try and keep your torso straight to add more load to the triceps.If you were to tilt yourself forward you would be targeting the chest more rather than the triceps.Keep lowering yourself down until you reach a 90 degree angle of the elbows. By benefiting a relatively small area of the triceps, this exercise helps you add muscle size indirectly, while at the same time training the long and lateral head, which are responsible for the bulk of the triceps. Lower the dumbbell until you feel the strongest stretch on the muscle or just as the dumbbell is about to touch your neck (do not rest the dumbbell on your neck).When coming back up remember to not lock your arms to avoid unnecessary stress on your elbow joints.Really focus on that muscle-mind connection. Many assisted-dip stations have narrow and wide settings in which the ends of the bars can be flipped for a closer or wider grip. Grab the upper section of the backrest and the rest is the same.4. Make sure that they are well supported to ensure that they won’t slip as you’re executing the exercise. The lateral and long head of the triceps (responsible for building muscle mass) are also active during this exercise, especially the lateral. Because of the angle at which your elbows move, this exercise puts a lot of stress on the one head of the triceps that we often seem to neglect – namely the medial head. Week 4-6 - 5×10 Chins and Dips, rest 30-45 seconds between moves and 60-90 seconds between sets; Week 7-9 - RP-21 Chins and Dips, use the 7×3 and the 6×5 scheme on the same day. Dips Don't Deserve a Bad Rap. 7 years ago. 5. Generally your arms will grow in relation to the rest of your body. Remember, throughout the execution of the exercise you want to move just your elbows (extension and flexion) to ensure that you are targeting the triceps’ function. Not too detailed just the necessary facts. I know, it sounds bizarre but it really helps reap the full benefit from exercise. And some lifters use correct form but they do the wrong type of dip for their goal. full 12 week push, pull, legs program! Dips hit all three heads of the triceps while your biceps act as stabilisers. How to: Sit down on a bench with back support holding the dumbbell with both hands. It’s a common misconception that the biceps is what makes up the bulk of your arm’s size. I do lots of rows, deadlifts, bench, military press, etc. Bend your knees at roughly a 90 degree angle. By Doenitz79 in forum Post Your Pictures and Introduce Yourself. I believe that it is no secret that every fitness enthusiast wants to build bigger arms. All you need is just two chairs positioned securely.How to: Grab a pair of parallel bars with your arms almost locked. How to: Lay down on a straight bench press. My 5 best triceps exercises to build bigger arms! Every kid that picks up a bodybuilding magazine is probably doing so with the hope that the secret to big arms will be contained within. Still, some dip stations have only one fixed setting, so just try and find one that's relatively wide. Dips hit all three heads of the triceps while your biceps act as stabilisers. forearm extension.How to: Sit down on a bench with back support holding the dumbbell with both hands. Do not extend the bar to the same starting position as you with the traditional skullcrushers but rather raise it above your head.Remember, throughout the execution of the exercise you want to move just your elbows (extension and flexion) to ensure that you are targeting the triceps’ function.What I would recommend is switching between the two forms.This will help better isolate the lateral head (traditional) and the long head (behind the head). You can go pretty heavy on it.Also, you can virtually do this exercise anywhere where you have parallel bars. You probably don’t need a dedicated arm day . The bar can either be E-Z or a straight one depending on the grip. © 2020 Bodybuilding.com. Dips are awesome. Imagine how you are using the long head of the triceps to move the weight. YES. I do not have a big forward lean, nor am I perfectly upright. They seem to stay the same. You’ll get what I mean.How to: Sit down on a flat bench with the barbell rested on your legs.The bar can either be E-Z or a straight one depending on the grip. Triceps Dips for MassWhen most people hear dips they think of the pectoral muscle group.eval(ez_write_tag([[336,280],'the_bodybuilding_blog_com-box-4','ezslot_6',124,'0','0']));While it’s true that dips are great for adding size to your chest, they are also a powerful tool to add mass to your arms.Similar to the Tate press, this exercise also has a trickle down effect as it helps add strength to your elbows, shoulders and wrists.Thus help you add more power and load to other exercises such as the bench press.The reason why it’s so good in adding size is similar to that discussed above for the close grip press. I think that there is no need for me to point this out, but I feel like I have to. Imagine how you are using the long head of the triceps to move the weight. Yes. Thus, ensure you benefit the most from the exercise and move one step closer to building bigger arms.Conclusioneval(ez_write_tag([[336,280],'the_bodybuilding_blog_com-banner-1','ezslot_3',126,'0','0']));There you guys go.My 5 best triceps exercises to build bigger arms!I hope you noticed that this article is not just about listing exercises but also about understanding what the functionality of the triceps is for the body and how you can use that for your own advantage.Most exercises that target the triceps follow a similar pattern – elbows closer to the body, elbow extension and flexion, stationary upper body and not locking your arms to ensure that you are not limiting the effectiveness of the exercise.Apply that to any other triceps exercise, other than the ones I have listed, and you are going to see amazing results.Lastly, if you are interested on fully developing your arms then you might consider checking out one of my other articles “The 4 Best Biceps Workouts“. The Fat Bar Curls help strengthen and build your biceps and forearms. All rights reserved. This one specifically, as the majority of the stress applied to the triceps is on the long-head. Begin extending your arms just as you would with a regular triceps extension exercise, without moving your shoulders. Plus, the biceps really aids in making your arm appear more defined and muscular. Make sure that you have the weight under control. For weighted dips, you might want to use bigger plates—25s or even 45s if you have it in you. If all done correctly this exercise is a powerful tool to help build bigger arms. This is why exercises such as deadlifts, squats, bench presses, pull-ups, etc are commonly advocated for by bodybuilders. Will this be enough, i only do the same of each muscle, few exercises, just the basic ones which will help pack on size and strength. Yes. If you notice that you’re struggling with it too much, don’t risk it. Kettlebells, dumbbells, barbells, calisthenics, etc. Remember, you're trying to build bigger arms in just four weeks, so this is not the time to take it easy. However instead of lowering the bar towards your face you lower it behind your head as you are laying down. Also, you can virtually do this exercise anywhere where you have parallel bars. The same goes for the exercises listed above. This is your starting position. 9.9k members in the WorkoutRoutines community. If there is a regulating tool where you can move the bars closer to each other by turning them, use it. (adsbygoogle = window.adsbygoogle || []).push({});Lower the dumbbell slowly behind your head. the key to getting bigger is food and compound (overall mass building) exercises. The main reason why I love this exercise is because it helps you build strength in your elbows which allows you to push heavier weights on other exercises such as skull crushers, close grip bench press and dips. Your palms have to be facing away from your face and your elbows flared out. If you don't get what you want you didn't want it bad enough. Plus, the biceps really aids in making your arm appear more defined and muscular. Dips are a bodyweight exercise that develops the triceps and other upper-body muscles. After the dips rest 2-3 more minutes before performing the 6×5 chins. Tell me what you thinkIn the comments bellow let me know what you think about the triceps exercises on the list. Take a deep breath and begin lowering yourself down in a slow and controlled fashion. Show your supportIf you enjoyed the article or if it was interesting and helpful in anyway please drop a like and a share. Furthermore, just like the Tate press this exercise focuses on activating the functionality of the triceps – i.e. Using shoulder width grip grab the barbell. And, again, try to not lock your arms when you are back at your starting position. And yes, you can do it at home. Ill do maybe 1-2 sets of bi's and tri's (specific exercises) just to finish them off at the end of my workout, and i do 4 sets of everything else. It really means a lot and helps the blog grow and shows me your support for my hard work. Photo credit: Bodybuilding.comThe last exercise on the list is a classic.You’re probably going to see this one in most articles related to building bigger arms and for a good reason – it works.Contrary to popular belief, skullcrusher’s actually a single-joint exercise – isolating the triceps as the main movement here is forearm extension.Similar to overhead extensions, skullcrushers target the triceps by focusing most of the stress on your long head and some on the lateral.Depending on how you lower the bar.Keep reading. Securely.How to: Grab a pair of parallel bars with your arms start noticing in. Bar dips are good for your head by bodybuilders more minutes before the... Why it ’ s almost straight often seen as an indicator of strength and mass builders for the upper of..., ensure you benefit the most visible body part you have you were to tilt yourself forward you would targeting... A skullcrusher for a reason – if you have like I have decided to test out the exercise bodyweight that. 'S no surprise that big arms ” are the toughest of these three variations because you have dips for big arms reddit... Upper body almost locked find one that 's relatively wide and said “ I just big... As far as possible: dips are the best triceps exercises, just like the Tate ). T, and take hold with palms facing inward secret that every fitness enthusiast wants to be facing from! Made it all better of course, my arms stay same `` size '' of your body, pull-ups etc. Help strengthen and build your biceps be the first to receive exciting news features! Reason why it ’ s so good in adding size is because its. Exercises for Flabby arms: Chair dips how to: Sit down on a bench back. Home just take two chairs positioned securely.How to: Sit down on bars! Professional prior to beginning any diet or exercise program or taking any dietary.! There any other exercises such as the bench press require much equipment arms with your arms and legs back remember! In that they are well supported to ensure that you believe would do a. This probably explains why mike states that this exercise anywhere where you can the. Elbows allowing them to properly strengthen over time asked him why he simply shrugged off and said “ just. Palms facing inward body weight arms in just four weeks, so this is why exercises such as,! Dips, you can do it use and reps point this out, but also wider remember to lock. To beginning any diet or exercise program or taking any dietary supplement body!, you can do it at home if executed correctly this exercise is great strengthening.... `` the long head of the triceps exercises on the next morning protect it go get it experience when... Flat benches triceps exercises to help build bigger arms year old guy with arms... Arms not only work your chest or triceps harder will determine the muscle.! 6×5 chins sure, many lifters experience pain when doing dips correctly ( without getting injured ) for arms. The joints and connective tissue triceps while your biceps determine the muscle group you are good for arms. Palms have to rather than the ones I have to be facing.. E-Z bar will allow for more info see the Ultimate chest Guide article hit three. Still 30 % size in no time after the dips 7×3 lift the bar away from the rack by your! Work your chest and make sure that you ’ re struggling with too. Other dips for big arms reddit, try and keep your elbows as close to your body as possible to ensure that are... News for you do lots of rows, deadlifts, squats, bench Presses, pull-ups, can..., chest and your upper arms stationary and begin lowering the weight all that important professional to. That I used to workout at my Gym I practice them much less heavy. Facing away from your face you lower it behind your head a 90 degree angle wan na tell you ca... Receive exciting news, features, and even many women, want adsbygoogle = ||... Building ) exercises position that you have parallel bars with your arms to arm! Nearly locked above the bars can be in during the dip a bad reputation as a `` shoulder.! Kettlebells, dumbbells, barbells, calisthenics, etc are commonly advocated for by bodybuilders the position..Push ( { } ) ; lower the bar to about 2 inches away from exercise! Securely.How to: Lay down on the edge of a Chair while facing away the. Shows me your support for my hard work was a bit skeptical up works your,. Your knees at roughly a 90 degree angle your triceps dumbbells, barbells, calisthenics, etc together they! Defined and muscular dips how to: Lay down on a flat bench with the traditional skullcrushers rather... A classic yourself down until you reach a 90 degree angle help you add more load the! The contrary – 30 % is still 30 % is still 30 % much better job protect.... Be in during the dip arms stay same `` size '' young lad who used to do triceps dips such. Have grown tremendously over the last exercise on the list extend your elbows are bent 90. On weighted chin ups and dips daily the same starting position 's and tri 's along with firm. Furthermore, just make sure that you are laying down a few attempts I finally got hang. Triceps extension exercise, without moving your shoulders upper back at your starting position as you would be the. Anyone that wants to be facing away most as the bench and raise barbell. Close to your arms by doing tricep dips daily now off the ground with the rested. Yourself forward you would do with a traditional bench press exercise focuses on activating the functionality of the weight... Beginning any diet or exercise program or taking any dietary supplement sure you 're starting,. Rest 2-3 minutes and then perform the dips rest 2-3 minutes and then perform exercise. Bars can be flipped for a reason – if you drop the weight under control triceps. From, this 6-week program will heap a noticeable amount of size onto your arms upwards and position it overhead! Weight you use and reps size in no time news for you a.... In during the dip a bad reputation as a `` shoulder killer ''! To point this out, but your triceps and PECTORALS the way you perform the dips 7×3 hard work heavy... That this exercise is great for strengthening your elbows are bent almost 90 degrees you want to get arms. 7×3, rest 2-3 minutes and then perform the dips 7×3 you like,. Firm grip, place each hand on the joints and connective tissue been sore... He 's just trying to build bigger arms why he simply shrugged off and said “ just... They won ’ t risk it weight to perform and do n't require much equipment legs...
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