One of the most challenging parts of the body to tighten and firm is the arms.
Having just the right game plan on deck is key, and we’re here to help.
so that tighten things up, pressing movements and isolatedtricep exercisesare essential.
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In addition, don’t forget about showing your biceps some love.
After your main exercises are complete, you’ll wrap up with curl variations.
Don’t think that you need any fancy equipment or a pricey gym membership to improve your arms.
Tim Liu, C.S.C.S.
Keep reading to learn all about them.
Workout #1
1.
Flare your elbows out about 45 degrees.
Tim Liu, C.S.C.S.
Lower the weights until your elbows and arms touch the ground.
Get into a pushup position where your shoulders are in line with your wrists.
Pull yourself toward the ground, and get a good chest stretch at the bottom.
Tim Liu, C.S.C.S.
Push yourself up, flexing your triceps and chest to finish.
With the dumbbells in hand and your palms facing each other, press the dumbbells over your chest.
Bend your elbows to lower the weights.
Tim Liu, C.S.C.S.
As soon as your forearm touches your bicep, reverse the motion, flexing your triceps.
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Workout #2
1.
Hold a dumbbell in each hand, resting them on your thighs.
Tim Liu, C.S.C.S.
Keep your feet on the floor.
Press the weights over your body as you extend both arms.
Squeeze your upper pecs and triceps at the top of the press.
Tim Liu, C.S.C.S.
Bring your shoulders back and down to the bench as you lower the weights.
Lower the dumbbells, and rotate them back into the original position.
Then, lift the weight back up while extending your elbow.
Flex your triceps hard to finish before the next rep.
4.
Flex your biceps, then lower the weights with control until your arms are completely straight.
Press your hips up to form a glute bridge.
Keep a tight core and squeezed glutes as you press the weights over your body.
Flex your triceps at the top, and then lower.
Press the weights up, and as you do so, continue to squeeze the dumbbells together.
Pull the weight up by your side, and keep your arm locked in that spot.
Begin to perform a triceps extension by straightening your arm.
Complete all reps on one side before switching over to the other.
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Workout #4
1.
Lower the dumbbells with control.
Hold a dumbbell in each hand with your palms facing each other.
Press your shoulder blades into the bench, then lower the dumbbells with control.
Bend from your elbow, bringing the weight down across your body and behind your head.
Keeping your shoulders pulled back, curl the weight up, flexing your forearms and biceps the entire time.
Squeeze hard at the top, then resist on the way down.
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Workout #5
1.
Have your hands positioned as you normally would for a regular bench press.
Begin pressing the weight up, but twist your hands in as you reach toward the top.
Flex your pecs and triceps hard, then reverse the motion.
At the top of the movement, flex your triceps and chest as hard as you might before lowering.
Grab a pair of dumbbells, and, with your palms facing each other, press them up.
Your palms should face up and your arms should be fully extended.
Resist as you lower.
