Having awesome arms is one way of showing all the hard work you put in towards your fitness.
Awesome arms are like a badge of honour for all the hard work you do and don’t go unnoticed. Building them up though can take time and effort and it is important that you are doing the right approach.
One important thing is to make sure you are doing the right exercises that give you the biggest bang for your buck.
We are going to look at 4 exercises that will give you the biggest bang for your buck when trying to get those strong,sculpted guns.
We are going to cover what muscles are you targeting and the 4 best exercises to use.
What Muscles Am I Targeting
We know that having a Mind Muscle Connection is a must when targeting certain parts of our body. With this in mind let’s go through some simple anatomy and muscle actions so you can be up to speed.
Biceps
The biceps are at the front of your arm.
The best way to imagine their action is grab a cup of water off a table and bend your arm towards your mouth to take a drink.
In the image below we can see both a anatomy and real life version of the biceps.
Muscles labelled: Biceps brachii (long and short head) , Brachialis, Brachioradialis
Triceps
The triceps are at the back of your arm.
The best way to imagine their action is throwing a scrunched up piece of paper into a bin.
In the image below we can see both a anatomy and real life version of the triceps.
Muscles labelled: Triceps brachii (lateral, long and medial head)
Now we know what we are targeting we can look at how we are going to do it
4 Exercises for Awesome Arms
Easiest way to break this down is by muscle we are targeting.
Biceps
Standing EZ Bar Curl Bicep Curl
Why This Exercise is Awesome: The EZ Bar can be a more comfortable barbell to grip and doing the movement standing can allow you to utilize more weight in your training.
How to Do It: Grab the EZ Bar with a grip that is shoulder distance apart (A) Pull the bar in a straight line up towards your chin trying to keep your elbows fixed in the one position. Once the bar has reached the end position pause. (B) Slowly lower the bar back to the start position. Make sure you are going the full range of motion and focus on not using any momentum for the movement.
DB Preacher Curl
Why This Exercise is Awesome: Starting the movement at such a fully stretched position as utilized by the preacher bench will get greater muscle activation at the beginning of the movement which can transfer to greater arm gains.
How to Do It: Grab the dumbbells and place your arms on the preacher bench with your palms facing up. (A) Start the movement by pulling the dumbbells towards your face in a straight line. Making sure your elbows and arm keep in contact with the padding. Pause at the end of the movement. (B) Slowly descend the dumbbells in a controlled manner back to the starting position. Ensure you are going the full range of motion and exercise should be felt all in the biceps.
Triceps
Closed Grip Bench Press
Why This Exercise is Awesome: This variation is a multi-joint exercise which will allow you to utilize a greater weight while still targeting those triceps.
How to Do It: Laying flat on the bench take hold of the barbell hands shoulder distance apart. Unrack the bar and make sure you are keeping your abs braces, glutes squeezed and legs switched on before you take a rep. (A) Commence the rep by taking a big belly breath and slowly let the bar descend. Your elbows should be close to your body throughout the descent and pause once you have reached your chest (B). Press the bar back up in a straight line back to the starting position. This exercise will be felt in the triceps mostly with some tension on the front of the shoulder.
Lying Dumbbell Tricep Extension
Why This Exercise is Awesome: This exercise is awesome because it still causes great burn to your triceps and allows you to still do multiple sets.
How to Do It: Taking hold of your dumbbells lay down flat on your bench with your arms in a straight line with your shoulders to the roof.(A) Start the movement by bending at your elbows and lowering the dumbbell till the bottom edge touches the top of your shoulder. When you are at the bottom of the movement you should pause and the point of your elbow should be pointing to the ceiling (B). Return to the start position by pushing the dumbbells and ensuring that your elbows stay in a fixed position and all of the tension of the weight is felt in the triceps. Ensure that no momentum is used in the exercise and full range of motion is used throughout.
There we have 4 exercises that will give you awesome arms or maybe even help you build some better gunz. Strong and sculpted arms can be your way of showing off all that hard work you do in the gym and have you stand out next time you are at the beach or wearing your favourite singlet.
So now we have your awesome arms covered are there any other parts of your body that you want to work on?
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