When I’m in the gym, one of the first things I see people do when they step through the door is head to the free weights and kick start their arm day. It’s fair to say it’s most likely the most popular muscle group people work in gym. HOWEVER! Just like most other muscle groups, I see so many people using bad form while lifting or not going at it with maximum effort. If you’re doing that then you can’t expect to reap the results and bulk your arms! good form and maximum effort are key to your gains. Fact.
When working the arms there are two key muscle groups you will work, these being the triceps and the biceps. despite popular belief and assumption, the tricep takes up more of the arm than the bicep, its naturally a bigger muscle although this doesn’t mean you should work it less. To start off with the basics, the first exercises you should be getting down to are military press ups and bicep curls. there are numerous types of press up although military press ups concentrate on the extension of the bicep as you push up and the tricep as you lower yourself down. this is because of the positioning of your hands. To do these correctly you’ll need to have your hands shoulders width apart with your hands flat on the ground, fingers pointing forward. To begin with if you’re new to working out, I’d recommend doing as many press ups as you can until you burn out, after you gradually build up how many you can do, I would say only then change your routine to start doing sets. I only decided to do this once I could do 60 press ups in 60 seconds.
With bicep curls there are numerous means of carrying out the exercise, many people would say that the best way to go around bicep curls is using a preacher curl bench, most gyms will have these, you should be surprised if yours doesn’t. It’s easy to get stuck straight into and you can use either free weight dumbbells or a bar. It’s as simple as you rest your upper arms on the preacher bench facing downwards, while holding the bar or weight, followed by carrying out the basic bicep curl movement. It can be done using one or both hands and is one of the most effective exercises for your upper arms. To further your work out I’d recommend pull ups!
For the triceps there’s two exercises I would recommend. These are the cable machine tricep curls and tricep dips. With the dips, find either a dip bar, or compromise with a bench, if you have a dip bar at hand than all’s good and crack on! with an arm on each grip, lower yourself slowly, and quickly push yourself back up to starting position. With a bench it will be exactly the same, only sitting facing away from the bench with your legs out straight using your arms to raise and lower yourself on the edge of the bench.
There are way more exercises that you can do for arms but these are just the basics that are excellent for both those starting off, and those who are not new to the gym. Your arms are vital for boxing, who knew? With bigger arms comes a heavier punch and the heavier your punch the better, so get down the gym and start pumping that iron!
Next time we’ll cover the shoulders and back!