Easy Ways Of Doing Arm Workouts:

Best Arm Workouts for Building Muscles

If you really want to strengthen your arms, then there are plenty of exercises you may tryout. However, you need to make fitness plan that you will follow while working-out your arms and also remember to use proper form and allow your muscles to rest between workouts. All in all, seeing results from your arm-workouts actually takes time, but if you stick to your fitness-routine, then you’ll soon achieve your fitness goals. So, below are some of the steps you should follow in-order to work-out your arms.

 

STEP-1: How To Workout Your Arms Without Using Exercise-Equipment:

> Warm-up & cool-down before doing any arm exercise: Before any type of arm workout, try warming-up to get blood flowing through your muscles. So, jogging, walking, or jumping-jacks are great warm-ups to do. Likewise, after working-out your arms, remember to walk or jog for another 10 minutes to cool down. In fact, increasing blood flow to your muscles before working out helps reduce on the risk of injury while cooling down after a workout eases the body back into a resting state and can help prevent muscle cramps.

> Perform push-ups to strengthen the triceps, shoulders & chest: To do this, lay your face-down with the palms below your shoulders while elbows are flared to the sides and toes flexed towards your shins. Breathe-out as you push against the floor while extending your elbows and raising your body. After, inhale while slowly lowering yourself back down until your chin and torso are just above the floor. As you do push-ups, keep the head in a neutral position while engaging your core muscles and aligning your head, neck, and hips. To add in some variations, try keeping your knees and shins on the floor as you lift your upper body. You may also hold your hands wider than a shoulder-distance apart to target your chest muscles. Lastly, do a total of 2 sets of 12 to 15 reps for toning with light-weights or 3 to 6 sets of 5 to 8 reps with heavier weights for building muscle. However, this will depend on your exercise goals

> Do arm-circles to stretch & strengthen the shoulders: While standing, hold the arms straight out to each side and then move them forward in small circular motions. Try making each circle gradually larger until you’ve extended your arms to their natural range of motion. After making 12 to 15 forward arm circles, switch the direction and do 12 to 15 backward arm circles. Make sure you extend your shoulders past their natural range of motion. You may also hold the arms straight in front of you and move them up and down. Keep your elbows straight as you bend your arms up and down at the shoulder joints.

> Do triceps-dips so as to target the back-sections of your upper arms: To do this, you will need a sturdy chair with armrests and then sit with your feet flat on the floor while grasping the armrest with your elbows bent at 90-degree angles. Breathe out as you slowly straighten your arms and lift yourself out of the chair. After, hold your body off of the chair for 1 second and then inhale as you slowly lower yourself just above the seat of the chair. Repeat the steps and do at least 2-sets of 12 to 15 dips. You may also do dips on a stair or bench.

> Perform 2-sets of plank-ups to exercise your arms, abs & chest: To do this, begin in a push-up position and then bend your right & left elbows to 90-degrees while the forearms are flat against the floor. Hold this plank position for 2 to 3 seconds and then place your palms against the floor (one at a time) and lift yourself back into a push-up position. Repeat these steps to complete 2 sets of 12 to 15 plank-ups. In fact, plank-ups are a great full-body workouts that target your arms and workout your chest and core muscles.

> Do handstands to workout your shoulders & boost balance: To do this, stand with your back onto the wall and bend forward from your waist. With your hands shoulder-width apart, press against the floor and lift 1 leg off the ground while holding your foot against the wall. Carefully hop up with the other foot and then slowly walk your feet up until you’ve straightened your body. Brace your body against the wall to keep balance and then hold the pose for 10 to 30 seconds or for as long as you can keep your balance, then slowly bring down your legs down (1 at a time). Likewise, while in a handstand, you may also try bending the elbows to slowly lower yourself then straighten your elbows to lift yourself as if you were doing a push-up. However, choose a padded, non-slip surface to do handstands and have a spotter to help you keep balance if you’ve never done this exercise before. Lastly, never do handstand push-ups if you haven’t built up your upper body strength.

 

STEP-2: How To Workout Your Arms Using Weights & Other Machines:

> Do biceps-curls using weights or resistance-bands: Begin by standing with your feet a shoulder-width apart and then hold the weights by your waist. Exhale as you bend the elbows and then raise the weights towards your chest and shoulders. After, breathe out as you slowly lower the dumbbells or barbells back towards your waist. However, keep your back straight, shoulders back, and head & neck aligned as you do biceps curls. To add some variations, do hammer curls which involve holding dumbbells in each hand so that your palms face inward towards each other. In fact, hammer curls work your biceps and are also a great way to strengthen muscles in your forearms. On the other hand, if you don’t have free weights, then looping a resistance band around a heavy piece of furniture or under your feet. After, pull the band and complete biceps curls as you would with dumbbells or barbells.

> Do chin-ups so as to target your biceps & back: To do this workout, grasp a pull-up bar with your palms facing you. After, breathe out, flex your biceps, and lift yourself off the floor until your chin is in line with the bar. Inhale as you straighten your elbows and slowly lower yourself back down. Repeat the steps until you complete 2-sets of 12 to 15 reps. Chin-ups with your palms facing your body target your biceps. Likewise, grabbing the frame with your hands wider than shoulder-width apart and palms facing away from your body will help work your shoulders, chest, and back. In case you don’t have a pull-up bar or resistance-machine, then you can get a multi-grip pull-up bar that fits into door frame. Lastly, with various grips, you can easily switch up your hand positions and target multiple muscle groups.

> Perform standing or seated overhead presses to strengthen your shoulders: To do this arm-workout, sit or stand with your back straight and hold dumbbells or a barbell at chest level with your palms facing forward. After, look forward with your head in a neutral position and then breathe in and lift your arms until your elbows are straight but not locked. Breathe out as you lower the arms then repeat the steps for 2-sets of 12 to 15 overhead presses or do 3 to 6 sets of 5 to 8 reps with heavier weights if you want to build muscles. In fact, overhead presses primarily target shoulders. Additionally, try switching up your grip and doing overhead presses with the palms facing inwards in-order to strengthen different muscles in your forearms.

> Do chest-presses to sculpt your pecs & biceps: Start by laying on a flat-bench with your knees bent and feet flat on the floor while the face is up. After, grip onto a barbell or dumbbells with your palms facing up and your hands slightly wider than a shoulder-width apart. Lower the barbell or dumbbells just above your chest and then straighten your elbows raising the weights straight up, then slowly lower them back to your chest. Exhale as you lift the weights and breathe in as you slowly lower the dumbbells or barbell. Repeat these steps until you achieve a total of 2 sets of 12 to 15 chest presses or 3 to 6 sets of 5 to 8 reps with heavier-weights if you want to build muscle.

> Perform barbell triceps extensions to exercise the backs of upper arms: This exercise is also known as skull-crusher or nose-breaker and it targets your triceps. To do it, lay on your back while on a flat-bench and then grasp a barbell or dumbbells. After, straighten your elbows to raise the weights and then lower the weights towards the head. Bring the barbell or dumbbells just above your forehead and then raise them back up to complete a rep. Hold the arms so that your forearms face your biceps as you raise and lower the weights. Also try to keep your upper arms vertical and still throughout the exercise. Lastly, make sure all motion occurs with your forearms and not with your shoulders.

> Do curls on a resistance-machine to build your biceps: While on a standard biceps curl resistance machine, sit with your elbows straight and resting on the machine’s cushion and then hold the grips with your palms facing up. After, pull the grips towards your chest and shoulders. Do 2 sets of 12 to 15 curls or 3 to 6 sets of 5 to 8 reps with heavier weights if you to build muscles. In fact, resistance-machines are more controlled than free weights which can reduce the risk of injury. Additionally, remember to adjust the seat and weight setting as directed before you start working-out

> Exercise your chest & shoulders using weight machine chest presses: Start by adjusting the machine’s seat so that the grips are in line with your shoulders. Try keeping your back straight, shoulders down, and as you straighten your elbows, push the grips forward. After, slowly bring the handles back to the starting position while bending your elbows. Do 2-sets of 12 to 15 reps. On the other hand, don’t lock your elbows while straightening them and remember to adjust the weights before you start.

Easy Ways Of Doing Arm Workouts

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