Fitness : 3 Arms Exercises

Dear readers,

I’m baaaaack with another workout article, wait why are you running? I get it, working out isn’t fun (sometimes), it can be painful (all the time) BUT it’s so important ! Ok so are you staying? At least let me show you the 3 arms workout I found. And after that you can check my two others workout articles, if you haven’t :

1-Dumbell Shoulder Overhead Press :

Long name for a quick exercise. And above all excellent if you wanna work the deltoïd muscle of the shoulder, yeah you know the muscle under the clavicule. It also works wonder to challenge our core muscles, since we are using them to stabilize ourselves during the press.

How to do it?

You’ll need to stand keeping the back straight (don’t arch your back ever!)

In each hand placed at the shoulders, hold a dumbell (you can do it without of course).

Raise the weights above your head controlling your movement, while exhaling.

After a little pause, lower your hands back at the shoulders.

3 series of 12 repetitions.

2-Triceps extension :

You want an exercise to target your upper arms? One really effective to sculpt your triceps? Well ask and you shall receive.

How to do it?

Stand with your feet hip width apart. You can either hold one dumbell in both hand or 1 in each.

Bring the weight overhead as you are extanding your arm straight, in order for the dumbell to be above your head.

Your shoulders and elbows should be still. Your back always straight.

Bend slowly your elbows, lowering the weights behind your head. Make sure your elbows point fowards, not out to the side.

Mark a pause, then raise back to straight.

Engage your core during the all exercise, so your torso doesn’t move.

3 sets of 12 repitions

3-Push Ups :

Issa classic ! Who never heard about push ups? Who never cried and wondered if all this pain was worth it?! If there was a “I Hate Push Ups” club I would be the president. Still it’s a fantastic exercise to build upper body strength. Push Ups work the triceps, pectoral muscles and shoulders. Strengthen the lower back and core. You know when you don’t like something or someone yet had to recognize its greatness? That’s me right now.

How to do it?

Prepare to suffer and get down on all fours (or like me cross your legs and put the knees on the floor). Your hands should be placed slightly wider than your shoulders.

Keep your arms and legs straight.

Lower your body until your chest is almost touching the floor or mat.

Mark a pause, then push yourself back up.

3 series of 12 repetitions.

My arms being one of my biggest weakness, seriousy don’t ask me to carry anything for you, I have to pay them special attention. Do it with me. Then if you can still feel your muscles leave a comment, share with someone else to have a suffering partner. You are welcome !

With love, Arba.

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