Six Exercises For Bigger Arms

Increasing your musculature is sometimes a difficult task, but not impossible! Exercises, protein supplements, and other techniques are methods that people use to grow muscles quickly.
Six Exercises For Bigger Arms

Last update: 30 October, 2019

Musculature, according to the dictionary, is defined as the set and disposition of the muscles. We all have muscles, and we have to complete exercises to increase their size. Some of us perform exercises more than others, and those people acquire strength and grow. Those that do not exercise, usually have weaker muscles that are covered with a thicker layer of fat.

Muscle mass

Muscle mass has properties of contraction, elasticity, and extensibility. To increase the musculature it is necessary to maintain a good diet and perform exercises. The most beneficial thing for the body is to increase muscle mass as naturally as possible, that is, through exercises. Here are six exercises that will help to define your muscles.

Triceps extension

This exercise is simple to start but it requires resistance. It mainly works the triceps and also the abdomen, so you will not only make your arms bigger and stronger but your abdomen too. Remember to warm up and hydrate before doing the exercise.

Arm exercises: woman doing triceps extensions.

To do it, you must position yourself as if you were doing push-ups, using your elbows, and with the palms of your hands wide open and resting on the floor. Don’t forget to keep everything straight during exercise, then stretch your elbows and slowly flex them again. Do 5 sets of 20 repetitions.

Bench dips

These exercises focus on the triceps. It’s essential that you work hard if you want to see good results. Bench dips require the help of two chairs or benches.

To do this, place one chair in front of the other, sit on one and place your feet on the other. Rest your hands on the chair you are sitting on and push yourself up, push your buttocks off the chair and flex your elbows until your buttocks are close to the floor. Then, return to the starting position and repeat as many times as possible for three minutes.

Australian push-ups

These push-ups work the biceps and the chest. To execute them, you will need a low bar, since this type of flexion is about grip and pull. Stand under the bar, align your arms with your shoulders, and with your palms facing up, hold the bar. The body should be tilted, and pull your chest to the bar and return. Make 3 series of 25 sets.

Bar push-ups

The bar push-ups require a lot of strength in the arms, trunk, and abdomen. If you still don’t have the ability to do the push-ups on the bar, you can do the traditional ones on the floor. It’s extremely important that you perform the exercise correctly, otherwise, the muscle will not be worked properly. And, if you do not work the muscle, it will not increase in size.

To do push-ups on the bar you must align your arms with your shoulders, hold yourself on the bar and push your body up. If possible, take your time doing this exercise, because the slower you do it, the more demanding for the muscle. And having that level of demand will help to increase your muscles and strength.

Now, if you don’t have enough capacity to perform the push-ups on the bar, perform them on the floor. Remember to keep your heels together and your body extended and straight. Also, if you perform it in a hurry, it’s very likely that you will not concentrate on working your muscles.

Incline push-ups

Incline push-ups are quite difficult. They work the biceps, the chest, and the abdomen and to perform these push-ups you’ll need a chair. Place your feet on the chair and rest your hands on the floor. Now stretch your knees and elbows, your body should be tilted since the feet are on the chair. In this position, do 5 sets of 20 push-ups.

Arm exercises: woman doing incline push-ups.

Be consistent

To increase your arm muscles, sporadic training is not effective and you should train every day if possible. This doesn’t mean that you are going to place high demands on yourself. Little by little you can increase the repetitions of the exercises, accompany these exercises with a good diet and if you reach a point where you feel comfortable you can also add weight.

There are simple exercises that you can easily do at home or in the park. There is no excuse for weak arms! In addition, not only will you have strong muscles, but these exercises also have huge benefits for muscle health.

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The contents of this publication are written for informational purposes. At no time do they facilitate or replace the diagnoses, treatments, or recommendations of a professional. Consult your trusted specialist if you have any doubts and seek their approval before beginning any procedure.