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Arms on Fire: Top exercises for sculpted arms
Summer is close, and the tank tops are coming out! Why not work your arms into shape to show off some skin this summer? Many people neglect many muscles in the arms, and simply work on biceps when trying to sculpt arms. However, there is so much more to our arms than our biceps! Therefore, a well-rounded workout that targets most of the arm’s muscles is essential. Here is a great workout that will have you tank top ready for summer!
Triceps extensions:
Use a cable machine or a dumbbell to perform this movement. Hold a dumbbell with both hands, and raise your arms above your head. Keep your elbows close to your ears. Slowly bend your arms to a 90-degree angle behind your head. Extend your arms back overhead, pressing the weight up. Keep your core engaged and your back straight.
Perform 3 sets of 15 repetitions for this movement.
Triceps dips:
Place both hands on a flat bench with your back facing the bench. Extend your legs forward. Slowly bend your arms to dip your body, keeping your elbows tucked in. Extend your arms and repeat.
Find it too hard? Try bending your knees to modify this exercise. Too easy? Raise your feet onto another bench, or add a plate to your lap to feel the burn!
Perform 3 sets of 15 repetitions for this movement.
Triceps Kick-Backs:
Hold a dumbbell in one hand. Place one knee onto a bench, and the alternate hand to stabilize yourself. Bend your back and extend one arm behind your back. Slowly bring your arm back into a 90-degree angle and repeat. Focus on squeezing your triceps while performing this movement.
Perform 3 sets of 15 repetitions for this movement with each arm.
Skull crusher:
This is an excellent movement to target the lats and triceps! You can use a dumbbell, kettlebell or bar for this movement. Begin by lying flat on your back on a bench. Hold a dumbbell or bar with both hands and extend your arms over your chest. Lower the weights until your elbows form a 90-degree angle, with the weight almost touching the top of your head. Press the weight back up and repeat.
Perform 3 sets of 15 repetitions for this movement.
Push up:
Get into high-plank position. Place both hands under your shoulders, and your toes on the ground. Make sure your toes are in-line with your hands. Flatten your back to ensure that your body is as straight as possible. When you’re ready, begin lowering your chest towards the ground by bending your elbows but keeping them tucked beside your body. Once your chest grazes the ground, push yourself up into the high-plank position and repeat. Ensure that your back is flat and your butt isn’t sticking out for good form.
Modification: Too hard? Try pushing up with your knees on the ground, instead of your toes.
Perform 3 sets of 15 repetitions for this movement.
Cable triceps push-downs:
You can perform multiple movements to target the arms with the cable machine! For the triceps push-downs, attach a straight or angled bar to the cable. Stand facing the machine, with both hands tightly gripping the bar. Using your triceps, bring the bar down, keeping your arms close to your torso. Once the bar is fully extended, bring the bar slowly back up into the starting position.
Perform 3 sets of 15 repetitions for this movement.
Reverse cable push-downs:
This movement is very similar to the above movement, but the hand grip is in reverse. Your palms should face up for the reverse cable push-downs.
Perform 3 sets of 15 repetitions for this movement.
Lateral raise:
Grasp a dumbbell in each hand, and stand with your hands relaxed in front of your legs. Keeping your back flat and your core engaged, extend both arms upwards until your arms reach eye-level. Slowly bring your arms back into starting position. If you would like, you can also perform this movement with alternating arms.
Perform 3 sets of 15 repetitions for this movement.
Perform this workout circuit 2 times a week for an effective targeted workout. Slowly increase the weights to challenge your muscles. Another way to intensify the workout is by adding more repetitions, or modifying the movement to make it more challenging. Remember to stretch after each session!
