STRONG ARMS:

When a person starts weightlifting and tries to develop muscle then most of the time the first muscle we always start training is the biceps because big strong arms are like dreams for most people.

One of the most important points that a person doesn’t know while starting training for the bigger and well-toned arm is that the triceps are the bigger muscle in comparison to the biceps and hence to develop a bigger and stronger arm, it is important to train the triceps more.

EXERCISES FOR STRONG-ARM:

There are different types of exercises for developing strong arms which can be divided into the Biceps exercise, triceps exercise and forearms exercise.

A) BICEPS EXERCISE :

1) PUSH UP – In this exercise, first the person should get close to the ground in lying on the stomach position but only his or her both palms should touch the ground and both foot’s finger or front part of the shoes. The distance between both the palms should be of a width of the shoulder and both feet should be together. After this, the person should try to push up the body up till the elbow are straight.

Speed of coming up against gravity and going down towards the ground in doing push-ups should be medium and not too fast as it can lead to injury.

Three sets of twelve push-ups with a one-minute gap between each set are ideal and we should slowly try to increase the number of push up with every day.

2) PULL UP – For pull up it takes lots of strength in the arms as we need to pull our body weight against gravity. We need a rod that is tightly bolted on the wall at a height and then hold the rod with both our hands and the distance between both hands should be about shoulder-width. The grip of the hand can be towards us or away from us and we have to pull ourselves up till the head comes above the rod and then slowly move down and again repeat it.

Three sets of twelve pull-ups should be tried with a minute gap but it takes time and practice to do it, so we should keep trying it daily.

3) BARBELL- It is important to start with the lightweight to prevent the chances of muscle injury and slowly increase the weight. The main aim is to maintain a correct posture and form while doing barbells. We should stand straight and hold the barbell in our hands with palms facing away from the body and the barbell near our thighs. Now slowly we should move the barbell up towards our chest by bending the elbow in one motion. We should not use a sudden lift-off motion as it can cause injury. After this slowly move the barbell down again near the thigh and repeat it. 

Three sets of twelve can be done and slowly number of sets and repetitions can be increased.

4) HAMMER CURLS – Hold the dumbells in both hands in the form of a hammer and keep both dumbells on the side of the body and palms facing towards the body. Now slowly lift up the dumbells and while moving the hands up, keep the elbow close to the body and don’t move the elbow. Now as the dumbells reach to the side of the chest they slowly move them down towards the side of the thighs.

Three sets of twelve hammer curls can be done and it can be slowly increased.

4) CONCENTRATION CURLS- For this exercise, we need to sit down on the bench and hold a dumbbell in our hand, then we should bend down a little so that our elbow touches the inner part of our thigh and the dumbbell will be near the ground. Now we should slowly move the dumbbell upwards towards our chest by flexing our hand and bending the elbow. After the dumbbell reaches near the chest then again we have to bring it down slowly till our hand gets straight. 

Three sets of 12 concentration curls are good exercises to increase the mass of the biceps.

5) PREACHER CURL: It is a very effective exercise and we need a preacher bench to perform this. It can be done with both dumbbells or barbells. First, we need to sit behind the preacher bench and our armpit should rest on the bench then we hold the dumbells in one hand with the palm facing outward and then slowly move the hand towards us by bending the elbow and then slowly moving the hand back to starting position till the elbow gets straight.

3 sets of 12 preacher curls can be done with dumbells for both hands alternatively. It is important to start with lightweight.

TRICEPS EXERCISE:

1) DIAMOND PUSH-UP-  We have to be in a similar push-up position for this exercise but in this, both hands should be close to each other so that our both thumbs touch each other and both index fingers also touch each other to make the shape of a diamond. Then we should move down till our chest is near the ground and then again move up till the elbow gets straight.

Three sets of 12-diamond push-ups should be tried.

2) BENCH DIPS – For this exercise, we need two stable benches kept a little apart from each other. Sit on one bench and keep both hands close to the body on the bench. Then lift both legs and keep them on the other bench which is kept in front. The bench distance should be adjusted such that the knees are straight. Now slowly move the body towards the floor and both hands on the bench should be used to balance the body when reaching near the floor then we have to push the body back up till the elbow gets straight.

Three sets of 12 bench dips should be tried.

3) TRICEPS EXTENSION: We should stand straight and hold a dumbbell with both hands carefully over our head and the elbow should be fully straight. Now slowly move the dumbbell down behind the head till the shoulder and then again move up till the elbow becomes straight.

Three sets of 12 triceps extensions should be tried.

4) TRICEPS KICKBACK- stand straight and hold the dumbells in both hands. Now bend forward till our upper body makes a 90-degree angle with our legs. Dumbells should be on the sides near the thighs and move the dumbbell backward till the elbow gets straight and then again bring the hand forward till it reaches near the thighs.

Three sets of 12 triceps kickbacks can be tried.

FOREARM EXERCISE:

Place the forearm on the bench in a way that the palm is at the edge of the bench, then place a lightweight in the hand and slowly move it up and down, and repeat it 12 times in 3 or 4 sets. It can be done daily as a warm-up exercise as it will help to make the forearm strong and also prevent injury.

TAKE HOME MESSAGE:

1) Always warm up before doing exercise as it can prevent injury.

2) Don’t lift heavy weights which are difficult to control. Always lift the weight so that we can do the exercise in the correct form and posture.

STAY FIT AND STRONG.