Lets Build Biceps Together!
So, how many times should you train your arms if you are looking for optimal muscle growth? You can train your arms between 3 to 6 times per week. The more frequently you train your arms, the less you should do per day. If you train arms thrice per week, you’ll do 3 or 4 exercises per session with 2 to 3 total sets. If you train arms 5 to 6 days per week, you’ll do one exercise per muscle group per day, with only 2 sets per workout.
Burpees are the most difficult arm workout in this. It might be challenging, especially if you’ve never done them before. But if you perform burpees every day, even if it’s just a few, you’ll be charging up like a pro in no time!
Benefits Of Doing Burpees
- The burpee is a simple yet most effective tool for a total body workout. It’s a great way to work on most of your body’s major muscle groups to efficiently strengthen your upper and lower body.
- It helps to strengthen up your Shoulders, Arms, Core, Glutes, Quads, Hamstrings.
- Practically a total body workout, burpees are an excellent exercise to help you get in shape fast.
How To Do It
- Stand straight with your arms at your side. Squat until your hands reach the floor.
- Using your hands as anchors, jump and thrust your legs backward. When you land, you should be in plank position.
- Hold the plank for a moment and check that your form is correct.
- Jump your feet back to your hands. If you want to make the burpee more challenging, add in a push-up before you jump your feet back to your hands.
- Jump into the air and extend your arms over your head as you rise. Land in the standing position, and then repeat the exercise as many times as you can.
2. Tiger Band Push-up
A Super- charged variations of the humble press-up, it’s a move that’s gaining serious transaction among personal trainers. This is full arm workout and this one will make your forearms strong too.
Benefits Of Tiger Bend Push-Up
- These push-ups help you work on your triceps and trapezius( a large superficial back muscles that resembles a trapezoid).
- They raise your heart rate, as well as strengthen your shoulders, quadriceps, and core.
- A very effective way to strengthen your lower back, thus help prevent back injuries.
- The Tiger Bend Push-Up variation is very advanced and is definitely more challenging than traditional exercises like push-up.
How To Do It
- Begin on the floor, putting your forearms on the ground, out in front of you.
- Kick up off the ground and lift your legs in the air, bring your feet over the back of your head (vertical position). You should now be holding a Tiger Bend.
- Rock yourself forward using your triceps, transferring the weight onto your shoulders, support your body-weight with bent arms.
- Extend your arms so they’re straight, pushing yourself up into a handstand.
- Lower yourself back down carefully, performing the above steps in reverse. Once you’re back in the Tiger Bend position this would be one repetition
3. Pike Push-up
Benefits Of Pike Push-up
- These push-ups is a great exercise for building shoulder strength and improving core stability.
- The pike push-up not only work for shoulder but also Arms, Chest, Back, Core.
- And it helps you to tone and strengthen your entire body.
How To Do It
- Start in a plank position on the floor, with hands firmly on the floor, right under your shoulders. Press toes firmly into the floor too.
- Keep core tight and back flat and engage your glutes and hamstrings. Your whole body should be neutral and in a straight line.
- Lift hips up and back until your body forms an inverted V shape. Keep arms and legs as straight as possible.
- Start to bend elbows, and then lower your entire upper body toward the floor.
- Stay there for a moment, then slowly push back up until your arms are straight and you’re in the inverted V position. Make sure you maintain control throughout the movement.
4. Triceps Dips
Benefits Of Triceps Dips
- A compound exercise lets you train multiple muscles at the same time. The arm workout works almost all of the upper body muscles as it strengthens the muscles in the shoulders, chest as well as triceps.
- Leaning the upper body forward while doing the triceps dip targets the chest muscles unlike any other exercise as it is surprisingly effective and efficient.
- The bodyweight resistance created by this exercise with the help of only the arms directly impacts the shoulders as well as the triceps.
- The triceps dips is extremely useful for building overall strength as it trains your body to perform other athletic exercises like push-ups, pull-ups.
How To Do It
- Sit down on a bench or a chair, hands next to your thighs. (You can also perform a bench or triceps dip off a stair or other elevated surface; the same steps apply.
- Walk your feet out and extend your legs, lifting your bottom off the bench and holding there with extended arms.
- Hinging at the elbow, lower your body down as far as you can go, or until your arms form a 90-degree angle.
- Push up through your palms back to start.
5. Straight Arm Plank
Benefits Of Straight Arm Plank
- This arm workout improves definition of your core as well as postures.
- It works on your whole body, provides metabolic boost and decreases back pain.
- Planking increases flexibility and improves balance and stability.
- Its also can reduce spinal curvature.
How To Do It
- To start, lie on your front upon your exercise mat. Place your hands in front of your face, shoulder-width apart with your forearms firmly on the floor.
- Position your elbows out at a 45-degree angle in relation to your chest.
- Ensure that your feet are hip-width apart with your back straight and neck in line with your spine.
- To push up to the forearm plank, untuck your toes extending your calf muscles and push your upper body upward from your forearms so that your bicep and forearm are positioned at a 90-degree angle.
- Ensure your body is straight and rigid, with your neck in-line with your spine.
6. Triceps Stretching
Benefits Of Triceps Stretching
- Triceps stretches are arm stretches that work the large muscles at the back of your upper arms. These muscles are used for elbow extension and to stabilize the shoulder.
- The triceps work with the biceps to perform most strong forearm movements. They’re one of the most important muscles for developing upper body strength, which is especially important as you age.
- Triceps stretches increase flexibility and can help prevent injuries.
How To Do It
- Lift your shoulders up toward your ears and then draw them down and back.
- Extend your right arm to the ceiling, then bend at the elbow to bring the right palm toward the center of your back, resting your middle finger along your spine.
- Use your left hand to gently push your elbow in toward the center and down.
- Hold this stretch 30 seconds for three to four repetitions on each side.
7. Wall Biceps Stretch
Benefits Of Wall Biceps Stretch
- Bicep stretches are a great way to complement your upper-body workout. These stretches can increase flexibility and range of motion, allowing you to move deeper and further with greater ease.
- Plus, they help to relieve muscle tightness and tension, which is beneficial in preventing injury and improving performance.
- Maintain a smooth, steady, relaxed breath. Don’t lock your elbows or force any positions, and avoid jerky, bouncing, or pushing movements.
How To Do It
- Press your left palm against a wall or sturdy object.
- Slowly turn your body away from the wall.
- Feel the stretch in your chest, shoulder, and arm.
- Hold this position for up to 30 seconds.
- Repeat on the opposite side.
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