Are you thinking of sculpting your arm muscles? People usually go to the gym if they want to build their muscles really well. But don’t you know that there are ten best exercises to build arm muscles? These workout routines not only make your arms look good but they also give you superb functional arm strength. Functional training exercises mimic moves that we do in real life. These exercises often include compound movements that integrate multiple muscle groups at once. The benefit of functional training is increased strength, agility, mobility and reduced risk of injury. Read on…
When it comes to increasing arm strength, many workout routines isolate the “vanity muscles” — biceps and deltoids in particular get a lot of love and attention. Unfortunately, these isolation exercises can cause an imbalance in muscle development, which puts the arms and shoulders at increased risk of strain or injury.
The key to well-developed arms (that are as practical as they are pretty) is to focus on functional, compound movements. Each arm workout should include a combination of mobility, stability, and strength exercises, targeting each of the muscles through the upper and lower arms, and the front, back and sides of the shoulders.
Mastering basic functional arm exercises is an absolute must before moving on to the more complex, and power-based, moves. The following exercises strengthen the arms and shoulders, as well as the core. If you are advanced enough to complete the entire workout, including the “power” section, the basics act as the second phase of your warm up.
1. Wide Pushup:
Having a wide hand position will allow you to focus on your chest muscles and front shoulder muscles. Start in a full plank position, with your hands slightly wider than your shoulders and in line with your chest. Engage your abs, and lower into a push-up. At the bottom of the push-up your elbows should bend to the side at a 90º angle. Press back up to the starting position. Repeat 5 – 10.
2. Narrow Pushup:
This variation focuses on the tricep muscle, which is smaller and weaker than the chest, making it a bit harder than the wide push-up. Start in a full plank position with your hands directly under your shoulders. Engage your abs and lower into a push-up. At the bottom of the push-up your elbows should be close to your sides, with the elbow joint pointing back. Press back up to the starting position. Repeat 5 – 10.
3. Lateral Plank Walk:
This exercise strengthens the lateral delts; these muscles help you lift objects straight out to the side of your body. Start in a full plank position with your hands directly under your shoulders and feet hip-distance apart. Slightly shift your weight into your left hand and leg as you step your RIGHT hand and foot out about six inches to the right. Slightly shift over to the right side of your body as you step the LEFT hand and foot to come back underneath you. Continue stepping your hands and feet over to the right for 5-10 “steps” before stepping back to the LEFT. Repeat 3 rounds.
4. Forearm Side Plank:
This targets the shoulder stabilizers, triceps, and obliques…all muscles that can get ignored during every day life! Lay on your RIGHT side, stacking your hips and feet. Position your bottom RIGHT elbow directly under your RIGHT shoulder. Lift your bottom hip off the ground to create a straight line in a plank. Your should be lifting from your bottom oblique and feel a slight pinch in the waistline. Reach your top hand towards the ceiling or place it on your top hip. Hold for 10 – 30 seconds. Switch sides. (To modify this exercise, keep your bottom knee on the ground.)
5. Rear Deltoid Raise:
This exercise can be done with or without free-weights. Stand with your feet shoulder-width apart, holding your dumbbells with palms facing in. Hinge from your hips and lower your torso down towards the floor so that it is almost parallel to the floor. With a very slight bend in the elbows, squeeze your shoulder blades together as you raise your arms out to the sides. Slowly and with control, lower the weights back down. Be sure to relax your traps and neck as much as possible. Repeat 3 sets of 10 repetitions.
To find out more, you can read the full article here: http://www.marksdailyapple.com/20-easy-bodyweight-exercises-to-build-functional-arm-strength/
Now that you’ve done the top ten basic exercises to build arm muscles, you can now move on to more powerful exercises.
Here’s also another resource you can look into: http://www.webmd.com/men/features/strength-training-building-arm-muscles
Here’s a related video to inspire you more to work on your arm muscles:
Are you now ready to build your arm muscles?