There’s no way around it, the gun show is a must for guys and girls! Love it or hate it, arm training cannot be neglected.
Arm training is just like training any other muscle – the key is consistently hitting them hard and frequently with effective training methods suited to your own personal goals.
When looking to develop the arms, its all about having the knowledge to know which part of the arm itself that you are targeting with each exercise respectively.
With the bicep you are targeting the two heads of the bicep (bi=both); the short head and the long head.
Whilst the tricep is made of three heads (hence the ‘trip’); the lateral head, the medial head and the long head. However, this knowledge alone is not enough when looking to develop a rounded, complete set of arms.
In terms of training frequency; some train arms with corresponding body parts (back with biceps, chest with triceps etc), whilst others will dedicate a session entirely to arms.
Decide what works for you, everyone is different and listening to your body is one of the most essential personal attributes in fitness.
5 Exercises For Building Upper Arm Strength
#1 Close Grip Bench Press
Muscles Trained: Tricep Long Head & Inner Pectoral.
Exercise Variation: Close Grip Dumbbell Press.
a) Lie flat on the bench using a close grip on the barbell. Slowly lift the bar off the rack and position directly over your chest. This will be your initial position for the exercise.
b) Whilst lowering the bar down to your chest as much as possible, make a conscious effort to focus the tension on the triceps instead of the chest and inhale on this part of the movement. This part of the movement is the flexion part as your triceps are flexing under the stress of the resistance.
c) Once the bar has been lowered as much as possible, pause for a second, before powerfully exhaling your breath and pushing the bar back to the initial position using primarily your triceps.
(3 x 8-10)
#2 Rope Pushdowns
Primary Muscle Trained: Tricep Lateral Head
Exercise Variation: Cable Bar Press-downs.
a) Place a rope attachment to a cable machine at circa shoulder height.
b) Position yourself with a slight bend in the knee, torso facing upright and close stance feet, whilst your arms should be close to your body. Grip the rope, and this is where the movement will commence.
c) Whilst isolating your triceps, exhale your breath and bring the weight down to about your waist; fully extending the tricep until it is as straight as possible.
Whilst this is happening, your arms should be remaining close to your body. At this point, slowly return the rope to its starting position whilst inhaling throughout the movement.
(3 x 15 Repetitions)