Science

Simple exercises to gain muscle in your arms

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    Bench press fans spend their time building their chest, but what about their arms. It is often thought that the ideal of large arms is purely aesthetic, but they will also help us with other exercises such as pull-ups or parallel dips.

    The benefits of training your arm muscles

    You can’t deadlift or squat without using your hands and arms to grab the bar and keep it in the correct position. Even if you have the strongest posterior chain in the world, you’ll have a hard time getting a heavy weight off the ground if you can’t grip the bar.

    There’s more to training your arms than just ego and looks. Your arm muscles, namely the biceps, triceps, and forearms, are essential for training in the gym and also for your everyday life.

    biceps exercises

    biceps curl

    3 series of 10 to 12 repetitions

    To do it right, squeeze your shoulder blades, glutes, and abs. Hold everything tight. And hold your upper arms perpendicular to the ground, locking your lats. Squeeze your biceps and rotate the dumbbell toward the sky (parallel to the ground). (How to do the perfect dumbbell biceps curl).

    Spiderman Curl

    3 series of 10 to 12 repetitions

    The Spiderman curl removes all momentum to really target your biceps. Start on a bench at a 45 degree angle. Squeeze your glutes to maintain pressure on your lower back. Squeeze your shoulder blades together, keeping your chest up. Keep your upper arm angle perpendicular to the ground at all times.

    concentration curl

    3 series of 8 to 12 repetitions

    Concentration curls are a classic bicep builder, and not to be expected, most people do them the wrong way. The most common mistake trainees make with concentration curls is sitting with poor posture. The point is to isolate the biceps muscle, which is difficult if you’re moving your torso and digging your elbow into your thigh. Instead, remove your non-working hand from your thigh and keep it away from your body. Sit with good posture, rest the triceps of your working arm against your thigh and hold the weight.

    triceps exercises

    skull crusher

    With a bar, it isolates the movement of the skull crusher without any momentum support. Keep your feet flat on the ground. Lie down on the bench and squeeze your glutes as hard as you can. Don’t let your ribcage expand too much. Keep your abs tight. Drive your shoulder blades toward the bench. Lower the weight and squeeze your triceps to create tension. Keep your wrists strong and at a 90 to 92 degree angle an inch from his head. Keep your elbows tight and in, squeezing your triceps at the top for 1 second.

    push ups

    3 series of 15 repetitions

    Begin in a pushup position with your glutes and abs tight. Your hands should be directly under your shoulders with your hands in some external rotation. Look down at the ground. Support your mid back and squeeze your shoulder blades. Lower down, keeping your elbows close to your torso. Push all the way up. If you need to modify, use a bank. (How to do push-ups well and its benefits).

    JM Press

    3 series of 10 to 12 repetitions

    The JM press combines a killer triceps move, the skull crusher, with another, the close-grip press. The result is a muscle-building and strength-building hybrid you’ll want in your workout. Keep this cue in mind once you hit the bench: dumbbell points touch your shoulders, elbows touch your ribs. Move to accumulate time under tension.

    forearm exercises

    Towel Hammer Curl

    3 series of 8 to 10 repetitions

    The towel hammer curl works your brachialis muscle, just like the dumbbell version, but adding the towel gives you an extra grip challenge, which helps fly your forearms. Wrap your towel around the handle of a dumbbell, then grip each end of the cloth as tightly as you can. From there, perform hammer curls using solid form, making sure to keep your core engaged and movements fluid.

    forearm rotation

    3 series of 40 seconds per arm

    Use anything from a pole to a broomstick, grip it tight for some added benefits, and twist and turn your wrists. Go slowly and keep the weight under control.

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