Having strong, toned arms is a top goal for anyone who engages in regular workouts. Not only do fitter arms mean that you can lift heavier weights and support your body better through workouts targeting other body areas, but they also help you look great in sleeveless tops once the hotter months roll in.
So how do you sculpt better, more beautiful arms? Here are the top 4 upper body exercises that can work wonders on your biceps, triceps and shoulders and help you achieve insanely attractive arms.
Pushups
Diamond pushups, in particular, help strengthen the arms and can quickly improve their appearance. Assume the basic pushup position, with a key difference: place the hands close together so that the thumbs and index fingers touch. Making sure that the body is kept in a straight line and that the abs are braced, lower the torso until the chest is just above the floor, and then push the body back up.
Tricep kickbacks
Hold a dumbbell (5- to 8-pound ones) in each hand. With your arms at your sides, stand with the feet slightly wider than shoulder width apart. Bend the legs slightly and then lean forward from the waist until the torso is nearly parallel to the ground (remember to keep the back flat). Raise your elbows at a 45-degree angle until the upper arms are even with your back; the palms should be facing each other. Keeping the upper arms still and steady, extend both hands with weights behind you, then bring the weights back down toward the body.
Overhead press
Set a barbell up in a squat rack and grasp the bar with your hands just outside shoulder width. Take the bar off the rack and hold it steady at shoulder level; the forearms should be vertical. Bracing your abs, squeeze the bar and press it overhead. Make sure to push the head forward and shrug your traps at the top of the movement.
Bicep curls with alternating lunge
You can perform bicep curls on their own, but they won't burn as many calories this way, so it's ideal to pair them with a lower body exercise to maximise the movement. Hold a dumbbell in each hand. Stand with the knees slightly bent. Step forward with the right leg then lower into lunge position (remember to avoid letting the front knee go past the toes). At the same time, tighten your left bicep and curl the left hand toward the chest. Return to starting position and repeat on the other side.
Enjoy your healthiest and fittest body ever, with help and advice from top fitness services in Australia today.