Arm exercises in the gym for men

Anatomy of arm muscles

The arms have rather short and less massive muscles compared to the lower part of the body, so exercises for the arm muscles do not require a large number of approaches. The main muscles of the arm are the biceps, its flexor, and the triceps, its extensor. They do the opposite job and are called antagonists. Associated with them, performing a supporting function during all movements, are the muscles of the forearm: brachialis, brachyradialis, flexor carpi radialis longus and coracoid muscle.

For a modern city dweller, all these muscles are not much involved in everyday life and do not receive serious loads. Therefore, for those who do not regularly engage in sports or heavy physical labor, they retain a soft and pliable structure even under stress.

The biceps is a thick biceps muscle, both heads of which are attached to the upper arm at the top, to the forearm bone at the bottom, and unite in the middle. The triceps, a more massive triceps muscle than the biceps, also has two heads that begin on the shoulder, and the third on the shoulder blade. And they merge on the process of the ulna. The muscles of the forearm create supporting platforms for the biceps and triceps and, as it were, “push” them out when working.

In sports practice, when compiling a set of exercises for the arms, it is necessary to take into account such anatomical features. The development of the inner part of the biceps gives it height, and the outer part gives it width. The outer head is worked through exercises with a large amplitude and bending the arm to the shoulder. Internal - isolated exercises with a small amplitude and bends slightly across the body (as if the right arm is trying to bend towards the left shoulder).

In order to harmoniously develop the triceps, you also need to influence its three heads evenly and anatomically correctly. When working the middle head, you need to make sure that your elbows do not move apart when doing the exercises. The long head is activated when the hand with the load is placed behind the head. Medium – when the arms are along the body during the exercise, the elbows are close to the sides.

The most popular arm training myths

There are persistent misconceptions about training arm muscles. One of them is related to the point of view of how many times a week you need to pump your biceps and triceps - at every workout, or will once a week be enough? When you look at an experienced athlete with developed, massive arms, you might think that he pays special attention to them and pumps them up almost every day.

This is wrong. After all, the arm muscles are involved and receive load when performing many other exercises on other muscle groups. In all basic athletic exercises - deadlifts, presses - both biceps and triceps are involved in one way or another, receiving their portion of the load there too. Therefore, without messing with the basics, we can rightfully assume that the body performs physical exercises for the arms at every workout. The arm muscles are short, susceptible to stress and take a long time to recover. And, if you pump your arms often, they will really become stronger. But they won’t increase the volume.

Another misconception: “big hands require big weights.”

In fact, heavy weights for the arms are self-deception. In these cases, the technique of performing the exercise inevitably begins to “limp” and other, “helping” muscles become involved. The weight should be such that it will allow us to do repetitions without compromising the correct technique, without cheating, “swaying”, etc. of things.

Another false belief: “an effective set of exercises for arm muscles can only be performed in the gym and only with a variety of equipment.”

There are a huge number of people with perfectly sculpted arms who did not use anything for this except their own weight, a horizontal bar with parallel bars and a pair of dumbbells.

Hand exercises at home

Most beginners make one common and very stupid mistake - they train their biceps every day.

It is not at all surprising that such training does not bring them any results. Would-be bodybuilders get upset, quickly burn out and gradually reduce their physical activity to nothing.

Remember one important thing: in order for your muscles to grow, they need rest.

If you have a bench press rack at home, I recommend doing deadlifts, barbell squats, and reverse-grip rows. In my article you will find the most effective exercises for swinging your arms.

I can boldly tell you that both isolating and complex exercises give good results.

During the training process, I pay attention to both large and small muscle groups.

For example, as I already said, one day I work out my biceps and chest, and the next day I work out my triceps and back.

Of course, all people are different, but I’m talking about my experience, what helped me.

The best exercises for hands

What are the best exercises for arm strength? Do they even exist? After all, if you ask different athletes, the answers to this question will be different. Exercises that make one athlete grow muscles and strength may be completely useless for another. Therefore, it is necessary not so much to identify the most effective exercises for the arms, but to regularly change your training program and sequence of exercises. For active progress, you need to create stress on the muscles.

The best exercises for the arms will be those that stretch the muscles more and make them tense more. That is why the list of arm exercises in the gym should be headed by those exercises that create greater stress on the muscles and bring maximum microtrauma to the muscle fibers. This means - in the gym for men, of course: we’ll talk about what arm exercises are good in the gym for women a little later. The list below is the basis of arm exercises from which you should start when creating your own complex.

Biceps

The biceps is a superficial muscle, clearly visible. The entire general appearance of the muscles largely depends on its development. We must understand that the shape of the biceps is genetically embedded in us. This muscle can be long, with short ligaments, or short, with long ends of the ligaments (like Arnold). In the second case, the volume and “peak” will, of course, look more profitable and impressive.

The best arm exercises are based on the fact that the movements in which the biceps are involved are lifting weights from the bottom up, bringing them to the chest. However, in general, the biceps makes up no more than a third of the muscle mass of the arms, making only a partial contribution to their appearance. Equally important is pumping the triceps and forearms (including in exercises for women).

Scott Bench Curls

Among the arm exercises included in the complex for performing in the gym, work on the Scott bench occupies a special place. It can be performed with both a straight and curved barbell, as well as dumbbells. The seat should be adjusted so that the armpits touch the top of the bench.

Use a shoulder-width grip. The arms should be extended and the elbow joints should be slightly bent. We perform the fold while pressing against the bench. Don’t rush to lower the barbell or dumbbells to the starting position! This movement should take at least 3 seconds.

Standing biceps curl

The barbell curl is a bodybuilding classic regularly used by both amateurs and professionals. This is a core exercise that provides a great range of motion and works the entire biceps well.

Thus, you can and should train your arms regardless of how many times a week you load your biceps.

The grip on the barbell from below should be slightly wider than shoulder width. Legs slightly bent at the knees; the shoulders do not slide forward or backward. If, when lifting the barbell upward, you have to swing or use the inertia of movement, it means that the weight taken is too heavy. It is necessary to reduce it so that the movements are performed only by the biceps, without outside help and with full amplitude.

Standing/seated dumbbell curls for biceps

This is also one of the best exercises for pumping up your biceps. When performing this elbow exercise, the arms with dumbbells should not move apart. You need to make sure that your elbows are close to your body. In the upper phases of the movement you need to linger, but literally for one second. After which the weight should be lowered, strictly observing the range of motion.

Reverse grip pull-ups

Among the guaranteed ways to pump up your arms in the gym, there is one that is also suitable for pumping up your biceps “in the fresh air”. These are pull-ups on a bar performed with a narrow reverse grip. During this exercise, you need to grab the bar with a grip slightly narrower than shoulder width and, straining your abs, pull yourself up so that your chin is above the level of the bar. Avoid swinging when climbing!

Arm curls with dumbbells lying on an incline bench

This exercise makes it possible to pump up the inner part of the arm, which is very important for anyone who wants to build voluminous and massive biceps. The bench should be set at an angle of 60 degrees. The dumbbells should be held in the starting position so that the palms “look at each other.” As you raise your arm, the dumbbell gradually rotates so that your palm faces your torso. It is important to keep your shoulders still: they should not move forward. The dumbbell is lowered until the arm is fully extended, after which the other arm begins the movement.

Arm curls on a block

When using a block exercise machine, muscle groups are used that may remain somewhat “in the shadow” during arm training with conventional exercises. So, arm curls on a block are an isolating exercise that allows you to thoroughly stretch your biceps and thoroughly work out each of their bundles.

It is used not for building mass, but for working out muscles during relief work. This means it is intended for experienced athletes, not beginners.

Reverse grip barbell curl

Every arm workout should include space for both arm lifts with dumbbells and barbell exercises. Blocks and simulators are of secondary importance. Any arm training program includes lifting the barbell with a reverse biceps grip, performed with full amplitude.

In practice, this exercise is considered basic, although, strictly speaking, it is isolating. The main thing is to monitor the lowering of the barbell from the top position: do not throw it (this will turn off the tension in the biceps), but lower it slowly and under control.

Hammer

The best exercise for working the inner side of the biceps (and therefore forming its high “peak”) is the “hammer” with dumbbells (by the way, this exercise for the arms, with the appropriate weight, is also suitable for women). It can be performed at home. Arms in In this exercise, palms are turned towards the body and extended down.You need to lift the dumbbells by pressing your elbows to your body and minimizing the swaying of the body.

Concentrated arm curls

The fashion for this exercise was once introduced by Arnold, who loved it and often used it. With his help, almost everyone has been rocking this way for half a century, and no matter what arm exercises are used in the rocking chair, this definitely has a place on their list. There is no doubt that it does not add mass to the biceps, and is aimed at working out its relief, the “peak”. In this regard, it makes sense to put it as the final one in the complex.

Technique tips: do not round your back, place your free hand on your free thigh, bend your arm in a smooth motion, with a pause and maximum tension on the biceps at the top point.

Exercises for Beginners

Triceps extensions behind the head with dumbbells

“This is a simple triceps exercise that works the muscle well,” says Lazar. “Hold the dumbbell in both hands, place it behind your head with your elbows bent, and lift it over your head until your arms are fully extended. Lower the dumbbell again behind your head, bending your elbows, and then return to the starting position again.”

Standing biceps curls with barbell or dumbbells

Hold a barbell or dumbbell in each hand, keeping your elbows in line with your torso. Bend your arms so that the dumbbells move towards your shoulders, then lower them down towards your knees. You can perform the exercise alternately, or you can do both together.

Overhead press with dumbbells

This exercise should always be included in your workout because it not only strengthens the muscles of the upper body, but also improves joint health. Hold two dumbbells above your shoulders, at head level. Spread your elbows out to the sides, bending them at a 90-degree angle. Raise the weights above your head, fully extending your arms.

Circle with a plate, dumbbells or kettlebell above your head

The dumbbell or kettlebell circuit is a great exercise for beginners because it can be done regardless of your experience. It develops the deltoid muscle. But you will have to use a light implement because this exercise is very difficult on the arms.

Firmly grasp the handle of the kettlebell at its base, or the body of the kettlebell itself with both hands, and lift it in front of your face so that the handle points away from you. Slowly rotate the kettlebell around your head, changing the angle at which the kettlebell is turned, but keeping your grip the same. Move slowly, being careful not to hit your head with the kettlebell. One circle of weights around the head - one repetition. Try to complete five circles in one direction and five circles in the opposite direction.

Triceps

The triceps are designed to extend the arm and are located on both sides of the shoulder: along the back and the outer part of the arm. When the arms are bent, the triceps form "horseshoes" at the back of the shoulders. Many athletes, when choosing exercises for the arm muscles, take effective exercises for the biceps, but almost ignore the triceps. For the reason that this muscle “is also involved in exercises for other muscles,” or “it is not as effective and important as the biceps.” This is not true: without a well-developed triceps, there will be no spectacular “bank” of biceps.

Close grip bench press

Any strength exercise for the arms should not be complete without this version of the press. It perfectly tightens the back surface of the arms, removing the notorious “jelly” from there (which makes it a valuable exercise for women too).

The grip should be such that the distance between the hands does not exceed 30 cm. When lowering the barbell, the triceps should “slide” along the body. The lowest point is a light touch of the hands with the chest bar. Here you need to tense your triceps and chest, and after a second, energetically “push” the load up. At the top point, pause too.

Dips

Another useful exercise for the back of the arms, suitable for women. Starting position: arms straightened, legs and torso strictly perpendicular to the floor. When performing dips, lower yourself until your arms and shoulders are parallel to the floor, but not lower. Without jerking, but energetically return to the starting position.

French press

If there is an exercise that is ideal for working certain muscle groups in the arms, it is the French press. Moreover, it is not so important in what position it is performed: standing, sitting or lying down: the triceps are always fully involved.

You need to take the barbell with an overhand grip, placing your hands narrower than your shoulders. Do not overdo the weight: otherwise the exercise will not only be beneficial for the triceps, but also harmful to the elbow joints. The main thing in the technique is that the elbows remain motionless when bending/extending the arms, without moving to the sides or “sliding” back and forth.

Extension of arms on a block

Among the most effective physical exercises for developing arm strength and volume, arm extension on a block also takes pride of place. This exercise is for use specifically in the gym. It makes sense to perform it with a cable in one workout, and with a “stick” in another. It is important to maintain a constant body position when moving, and your elbows should be close to your sides.

Arm extension with dumbbell standing/sitting

When asked how to properly perform arm exercises, many people make a mistake in this exercise. This exercise is not basic, for the lower arms. It is better to do it towards the end of the training, to “finish off” the triceps. A common mistake is “floating” elbows. It is necessary to ensure that they maintain a constant position during extension.

Extension of arms with a dumbbell from behind the head

An isolated exercise for “warming up” at the beginning of a workout, or for “finishing off” the triceps at the end of it. When pumping up your arms and wondering how often you need to pump up your biceps, you must not forget that the triceps should also be thoroughly worked out in each such workout. When extending your arms, place them with your palms facing up. Your shoulders should be kept motionless and your back straight. Starting position – the right hand with a dumbbell is raised above the head. Keeping your shoulders still and your elbows as close to your head as possible, begin to bend your right arm. Having fixed for a second at the bottom point, extend your arm to the top point, where you also take a short pause.

Reverse push-ups

Bench extensions are a simpler version of dips. But no less effective. The body should be a smooth and flat “bridge”. When the arms are bent at the elbow joints, the arms and shoulders should eventually assume a position parallel to the floor. In this position it is important for 1-2 seconds. fixate, feeling the tension in the triceps.

Creating training splits[edit | edit code]

How to pump up Hulk's arms (Denis Borisov)

Yuzhakov Anton Training program for hands

The need to make changes[edit | edit code]

Some time after starting bodybuilding, the trainee begins to notice a lag in the development of some muscles relative to others. The main reason is the incorrect construction of the training split. As a result, the lagging muscles are either underworked due to lack of load, or overworked due to its excessive volume. As for the arms, the training of which this article is devoted to, athletes often overtrain them. At the same time, thinking on the contrary, that the arms do not have enough load. Trying to increase it, they find themselves in a vicious circle. Hands, instead of growing, on the contrary, either stop growing completely or begin to lose volume. How to determine the reason for the stop. To do this, you need to completely exclude arm training from the training schedule for 4-6 weeks, and then adjust it based on the results obtained. There can be three results.

• 1. The volume of the hands has increased. In this case, indirect load on the arms (back training for biceps and chest training for triceps) is quite enough for their growth. Therefore, it is necessary to exclude direct load on the arms from the training split for now until arm growth stops again.
• 2. The volume of the hands remained the same or changed slightly. In this case, the indirect load is enough to maintain the achieved results, but not enough for further growth of the arms. Therefore, some small introduction of direct load on the arms is necessary for the purpose of their further growth. A couple of pumping approaches for the biceps after training the back in the range of 15-20 repetitions, and the same amount for the triceps in the same range may be enough for their further growth.
• 3. The volume of the hands has decreased significantly. In this case, obviously the load on the arms was completely insufficient for their growth and it needs to be increased. In your training split, you need to include a day dedicated only to arm training. This assumes that you are already a fairly experienced athlete and have completed the steps described in the articles Circuit Training for Beginners, Two-Day Split for Beginners and Three-Day Split for Beginners and at the same time have significant strength results in the main basic movements. Otherwise, introducing a specialized training day for the arms seems completely pointless and can only harm the trainee. When performing the following specialized programs for the arms (as well as for any other muscle groups), you must follow a few fairly simple rules

How to pump up your biceps and triceps

Hand training by Andrey Skoromny and Mikhail Sidorichev

Pumping training for the arms of the absolute champion of Russia - Andrey Shmidt

Rules for constructing specialized splits for hands[edit | edit code]

• Specialization can be carried out only on one muscle group, in this case the arms. At the same time, it is advisable to slightly reduce the load on the remaining muscles. Using specialization for several muscle groups at the same time (excluding five-day and higher splits) can only lead to overtraining and zero return on training.
• Arm training should come first in your training split and should be preceded by at least one rest day.
• The days of training the back and chest should be separated as far as possible from the day of training the arms, as they carry a large load on them and can negatively affect their recovery
• Specialized training should last no more than 8-10 weeks, then you should move on to the regular training regimen

Compiling splits[edit | edit code]

A three-day specialized training split might look like this:

• Monday. Hands
• Wednesday. Legs, deltoids
• Friday. Back, chest

A four-day specialized split could look like this:

• Monday. Hands
• Tuesday. Legs
• Thursday. Back
• Friday. Chest, deltoids.

As for the five-day split, each workout is dedicated to training a separate muscle group, so the training split will remain virtually unchanged. Only arm training can be done on the first day of the split and the load on the remaining muscle groups is slightly reduced.

Differences in training between men and women

The difference in men's and women's arm training is determined by the goals that athletes set for themselves. For men, it is important to build muscle mass, increase muscle strength and volume. For women, exercises for training the arm muscles serve as a means to tone them, get rid of looseness, and make the arms elastic. But a girl doesn’t need pumped up “cans”: it’s ugly and unnatural. But the answer to the question of how many times a week to pump biceps for women will be the same as for men.

Another significant difference is that for men, most of the arm exercises are performed with a barbell, while for women it is better to limit themselves to dumbbells and machines. Using only dumbbells, in just two months you can get rid of the “jelly” and give your arms excellent tone.

A set of exercises for pumping up your arms

When creating your own complex, be it exercises to tighten your arms, or to develop strength and volume, you must keep in mind that it should be based on basic exercises - you can’t pump up your arms only by isolated ones. For a man wondering how to pump up his arms in the gym, it is important not to get hung up on one complex. And every 1.5 months. change it, and do not forget to rearrange the exercises within the complex. The correct answer to how to pump up your arms in the gym also lies in a conscientious attitude towards training, in the ability to train with dedication, “not to shirk.”

Warm-up

Start warming up before training your biceps and triceps with vigorous exercises for your hands: before each strength training session in the gym, you should definitely warm up. Including if your goal is simply toned arms, and you have to do exercises to tighten your arms with light weights.

As you rise higher, stretch your elbows and then your shoulder joints (required!). These joints are real risk areas, more susceptible to injuries and sprains than other places in the body.

For newbies

Beginners need to train their arms 1-2 times a week (the question of whether it is possible to train biceps daily can be answered in the affirmative; it’s just that the benefits of frequent training are questionable). The complex should be composed of basic exercises for arm mass; and isolated exercises for working out the relief in the gym for men are better left for later. Compound exercises recruit more muscle fibers and place more stress on the muscles, stimulating them to grow.

After doing the first approach with a small warm-up weight, and making sure that you can stick to the correct technique, repeat the exercise for another 2-3 approaches with the working weight. The number of exercises should initially be 2 for each muscle group; then - 3, and no more. The main thing in these exercises is strict adherence to technique, controlled movements with constant muscle tension.

After completing the third approach, the exercise should be completed and, after a minute's rest, begin the exercise on the antagonist muscle. In total, the arm workout should last about 40 minutes.

A sample training plan for a beginner should look like this:

• Standing biceps curls with W-shaped bar: 3x10-12;
• French press with W-shaped bar from behind the head: 3x10-12;
• Biceps curls on a Scott bench: 3x10-12;
• Reverse push-ups from the bench: 3x8-10.

For advanced

Experienced athletes already know from their own experience how many times a week they need to pump their biceps, and they approach this without excessive fanaticism. For those who have already built up a certain muscle mass and are working on relief, it makes sense to perform exercises for the inner part of the arms for 12-15 repetitions without losing intensity. Some people also begin to additionally pump up their forearms - separately, using isolated exercises for these muscles, sometimes included in complexes for women. When performing arm strength exercises, you should remember the importance of the last 2 repetitions. That is, after you have already mentally said to yourself “enough,” you need to do it 2 more times, which is where the main benefit lies.

In training for advanced people, exercises with dumbbells for the biceps and triceps are more widely used - for detailed study of the internal bundles of the biceps and triceps and polishing their relief. The following rules are also relevant: watch your breathing: it should be uniform, with an effortful exhalation; slowly lift the weight and lower it even more slowly, with brief fixation at the extreme points; When pumping arm muscles while standing, bend your knees slightly - for stability and to prevent cheating. Be sure to use supersets.

A sample training plan for advanced ones would look like this:

• Reverse grip pull-ups: 2x8-10.
• Standing biceps curls with dumbbells: 4x12-15;
• Concentrated raises on a Scott bench: 4x12-15;
• French press with a dumbbell standing behind the head: 4x12-15;
• Triceps extensions in a crossover with a rope: 4x15-20;
• “Hammer” with gateel: 4x12-15;
• Reverse push-ups from the bench: 4x12-15.

For girls

Sets of arm exercises for women have a different purpose. This is not about increasing muscle size. The goal is relief, fit and overall tone. Therefore, girls need to select a set of exercises for arms in the gym in such a way as to avoid exercises on mass.

The best exercises for strengthening women are exercises with dumbbells for the biceps, triceps and forearm muscles. When using dumbbells, in addition to the target muscles, stabilizer muscles also come into play. Part of the load is removed from the main muscle, but the arms are worked out comprehensively and harmoniously. In this way, you can give your muscles a consistently vigorous tone and get rid of both overly round and overly thin limbs.

A sample plan for girls would look like this:

• Standing biceps curls with dumbbells: 4x12-15;
• Triceps crossover extensions with a rope: 4x12-15;
• Biceps crossover curls with V-shaped handle: 4x12-15;
• Reverse push-ups from the bench: 4x8-10.

BONUS for advanced athletes! Arm workout from the Fit Magazine team!

We decided not only to share the theory with you in this article, but also to show that we are practitioners. Especially for you, we filmed a cool arm workout with Maxim Pechenkin. We advise you to take a look at this complex, as you will get acquainted with many exercises and tricks that you have not tried yet!

Stretching

By distributing the load, arm training can and should end with a small set of stretching exercises. It makes sense to start not only this, but most workouts with warm-up exercises and end with stretching. Then each movement of the main exercises will be performed with greater amplitude and more under control. Particular attention should be paid to stretching the muscle groups of the shoulder girdle.

The hand stretch can be seen in the picture below:

At home

Many believe that the main problem with training at home, including when performing biceps, triceps and forearm exercises for women, is the lack of equipment. In fact, the only problem with organizing homework is a lack of self-discipline.

Even the absence of dumbbells can be perfectly replaced with bottles of water or sand, performing the same exercises for the arms with them. It should be remembered when training arm strength that this indicator can generally be developed only using your own weight, without resorting to training in the gym. All types of push-ups and parallel bars will help; pull-ups on the bar.

You can also train your arms at home without weights. It is enough to do:

• Push-ups with narrow arms (for triceps development);
• Reverse push-ups (for triceps development);
• Reverse grip pull-ups (for biceps development).

Effective complexes to lose weight on your forearms and shoulders

The anatomical structure of the shoulders and forearms includes the biceps, deltoids and triceps. In addition to them, isolated strength exercises affect the tone of the pectoral muscles.

For intensive weight loss in this area, it is most important to influence these muscles using a variety of exercises.

With dumbbells

Classic arm curl. Provides an accentuated load on the biceps: using light weight and a high number of repetitions, you can quickly remove excess fat from the arms. There are 2 options:

1. Simultaneous flexion. It is carried out standing or sitting (shoulders rest on the back of the chair - this way the muscles are not overloaded, and inertia cannot be used to lift).
2. Alternate bending. More weight should be used, since the load is concentrated on one hand (the other is relaxed at this moment).

Attention! In the overhand position, the palm should be higher than the bend of the elbow. Otherwise, the total load on the target muscles will be minimal.

Standing press. The optimal exercise for the arm muscles of women and men using dumbbells: provides toned shoulders. Stand straight and place your feet wider than shoulder-width apart. Next, you need to bend your arms with weight, holding them for 2-3 seconds. You should start getting acquainted with the exercise with minimal weighting, gradually increasing the number of repetitions to 3 sets of 12 times.

Standing press with dumbbells. Image from www.menshealth.co.uk

Standing flyes. This exercise works the inner surface of the arm. Place your feet shoulder-width apart and keep your back as straight as possible. Bend your arms with the weight (dumbbells lowered to your hips) and lift them above your shoulders. Raise the dumbbells very slowly and smoothly. The number of repetitions depends on sports training, you should start with 5-7 times.

Standing dumbbell raises. Image from trenexpert.ru

Attention ! This exercise is dangerous for the health of the shoulder joint. Start your workout with a good cardio workout to warm up your muscles.

Bent over breeding. Trains the deltoid muscles.

Bent over arms extension. Image from www.iron-addicts.com

Stand with your legs bent and lean forward, taking extra weight into your hands.

The back should be flat, without arching . The body's natural desire is to bend it, so control the condition by aligning your spine every 3-5 dumbbell lifts.

Keep dumbbells or other weights down.

Next, spread your arms to the sides, controlling the shoulder muscles. Keep your muscles tense.

Multiplicity of execution: 10 times, 3 approaches.

Without dumbbells

Push-ups on your knees. The load is placed on the triceps and pectoral muscles. This version of the exercise is called the preparatory stage for classic push-ups. There are 2 types of stands:

1. Classic setting - you should rest your palms on the floor surface at shoulder distance (your feet should be raised and crossed together). In the exercise, the arms should be bent and fully straightened at the elbow. All movements should be done as smoothly and unhurriedly as possible - a measured pace guarantees high-quality training of all muscle groups.
2. A narrow arm position increases the overall load on the triceps. The technique for performing the exercise is similar to the first option, only your hands should be positioned narrower than the width of your shoulders. For beginners, it is recommended to do 5 to 10 push-ups. It is worth gradually increasing the number to 3 approaches of 12 times.

Important! Increase the number of push-ups gradually, based on your level of athletic training - this will help avoid overloading your joints.

Reverse push-ups. Used to train the triceps and armpit area. The exercise technique involves several ways of doing it:

1. Place 2 benches next to each other - the distance is equal to the length of your outstretched legs. Next, turn your back to one of them, place your palms on the edge. Place your feet on the opposite bench and bend your arms to a 90° angle.
2. You only need 1 bench - turn your back to it and place your palms on the edge. Your legs should be stretched out in front of you and resting on the floor. Next, do push-ups, lifting your body with your arms until you achieve a 90-degree angle at the elbow joint.

Watch a video with the reverse push-up technique:

Plank. A static exercise that provides optimal load on the main muscle groups, including the shoulders and forearms. The execution technique involves 2 options:

1. Stand on the floor, focusing on your toes and palms - the pose resembles a classic push-up. Your body should be as elongated as possible - do not arch your lumbar region, look at the floor. You should hold the plank for 10 to 60 seconds (the time depends on your level of training).
2. The technique is similar to the first option, but the emphasis should be placed not on the palms, but on the forearms. This version of the exercise is lightweight and suitable for girls with an initial level of athletic training.

Important ! While performing the exercise, you should breathe deeply - any breath holding provokes extra stress on the cardiovascular system.

For girls and women

Butterfly. Provides an optimal level of load for a woman’s shoulders. Keep your back and head straight, do not slouch. Feet should be placed at shoulder distance, and arms should be lowered along the body with weights. Next, begin to raise your arms to shoulder height (the hand on the little finger side should be raised as high as possible). The frequency of execution is 12 times in 3 sets. While doing the exercise, try to relax your neck muscles.

How to remove fat from armpits

Be sure to read about how to tighten your armpits and get rid of folds of fat under your arms

Exercise for triceps. Sit on a hard chair or stool and support the seat with your hands. Tightening your arms and leg muscles, bend and straighten your elbow joint. The optimal repetition rate is 10 times, 2 sets.

Exercise on the mat. Sit on the floor or a special mat. Focus on your feet and arms from behind (belly up). Push your buttocks forward and then sit back down. Frequency of repetitions – 3 sets of 10 times.

Lunge shoulder exercise. The basic body position requires a proper lunge - place your feet shoulder-width apart, your front leg bent at 90°, and your foot under your knee. From this position, you need to spread your arms with weights to the sides. The frequency of execution is 3 sets of 20 times.

Important ! The girl's back should always be straight, her shoulders should be at the same level.

For men

Plank with push-ups. A popular exercise for all muscle groups, including arms. Stand in a horizontal position, resting on your elbows, forearms and toes. The abdomen is pulled in as much as possible, there is no deflection in the lower back. Now you should slowly rise, leaning on your hands, and immediately return to your previous position.

Do 10-15 reps.

Burpees. Quite a difficult, but popular exercise in CrossFit training. The exercise consists of performing the following steps step by step:

• Squat down with your palms directly in front of you;
• while jumping with your feet back, take the position as for classic push-ups;
• do one push-up;
• return to the starting position;
• Jump high and return to the squat position.

Be sure to check out:

How to improve results with sports nutrition?

A healthy diet and a balanced diet are true allies in the development of arm muscles. An abundance of protein foods, slow carbohydrates, avoidance of sweets, fatty and fried foods - this is what you should focus on. An even more effective way to get the most out of effective arm exercises is through the proper use of sports nutrition.

A good dose of pre-workout and pre-workout pills; replenishing pumped muscles with protein and BCAAs after it is the right decision on the path to progress. With these specialized products, the desired result becomes much closer and easier to achieve.

For those who are just deciding whether they need sports nutrition, we recorded a video below:

We recommend: online sports nutrition store at the link. Sports nutrition that works!

Summary

It is impossible to become pumped up without finding the answer to the question of how to pump up your arms in the gym. To achieve toned and sculpted arm muscles, you definitely need to create a set of exercises for yourself and follow it all the time. Which exercises will be the most effective for you can only be determined empirically.

The most difficult thing in doing arm exercises is maintaining high motivation and constant energy for quality training. You must always remember that missed workouts bring you back and force you to start all over again. And regular and targeted training will definitely give noticeable results and help you achieve your goal!

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