Best arm exercises for summer 2015. I’m always a tiny bit in fear of summer arriving, putting on a tank top and then having to find a 3/4 length sleeve to cover up unwanted flabby arms. So this is the time of year, when I pull out the weights and start working out. Since we’ve been diligently doing our best back exercises and our upper bodies don’t carry a lot of fat, with steady work your results should be fairly fast!
BEST ARM EXERCISES FOR SUMMER 2015
Push ups. I probably sound like a broken record when talking about push ups, but really they are such a fabulous exercise for toning the whole body quickly and effectively. Remember to go slow and breathe and when you absolutely can’t do another one, drop your knees to the floor and continue. Do as many as you can.
Biceps curl. You can do these with free weights or a heavy band, either way ensure that your form is good by keeping you abdominal muscles engaged and shoulders back. Do 20 reps on each arm.
Cross jab. I’m always jealous when I see a boxers arms and this move will help you get those amazingly toned arms. Start by holding your free weights palms facing in, arms bent and standing slightly wider than hip width apart. Keeping your right arm in line with your shoulder, reach it across your body. Then return to your start position. Do 20 reps on each arm.
Triceps press. Standing tall, hold a free weight in your right hand with your arm reaching up to the ceiling. Slowly lower the weight behind your head and on your exhale, stretch your arm back up to the ceiling. This is a small and isolated move. Make sure to keep your abdominal muscles engaged and repeat 15-20x on each arm. Note, you can do this exercise lying on a workout bench.
Bench press. This one is a classic. Lying on your back on an exercise bench, keep your feet firmly planted on the floor and ensure that your back isn’t arching. Lower the barbell toward your chest and press it up to the ceiling. Use as much weight as you can and aim for 12 reps. Having a spotter for this exercise is a good idea.
Seated row. You’ve just pressed the bar away from you, so now it’s time to reverse the movement. The easiest way to do this move is to jump on a rowing machine for 15-20 minutes. As a bonus, you’ll be working out your back muscles and getting in a little cardio.
The key to all these exercises is to not be afraid of using heavier weights and of increasing the weight when the movement gets easier. Also, remember to be safe. If you are unsure of the movement, it’s okay to learn it using less weight and never be afraid to ask for some help.
What are your favourite arm exercises?