May 2, 2009
Topic:
A Great Arm Routine Just in Time for Spring
As the weather begins to warm up and those coats and long sleeve shirts go up for the season I think it’s time that we dedicate a segment on the most noticeable part of the body, your arms and today I got some great exercises that’s gonna have you embracing the warmer weather instead of dreading it.
1. Seated shoulder press - A lot of people do this standing, which is great but the problem is that often in those last few reps, people tend to bend their leg or come up off their heels. They can also arch their back that could cause significant strain to the lower back. Try this. Grab two dumbbells, sit on a bench and do it seated. You may find that you have to use lighter weight but by taking your legs out of the exercise, you’ll emphasis the shoulders more.
2. Diamond push-up – When someone wants to reshape their arms, they often emphasize the biceps. Problem is that the triceps take up much of the arm. So if you want big guns, try this instead of endless curls. This is better than any type of triceps kickback because triceps require a lot of tension to get them to grow and respond better to lower rep exercises where you can only do a few.
3. Seated curls - Most know I’m not a fan of the curl because it’s the easiest exercise to cheat but, if you must, try it on an incline. It will basically eliminate any swinging that most people do in the gym and it also causes a slight stretch in the working area which has been shown to stimulate the muscle fibers more.
4. Squats - Many might be wondering why I picked a leg exercise but remember when you work your legs hard it dramatically increases blood testosterone and growth hormone levels in the blood. These hormones don’t play favorites. They make your entire body more muscular which is why leg exercises can actually make your arms more muscular.
Question from viewers:
Karen
Are cyclists really the fittest athletes?
Joseph
Can I get real muscular on bodyweight exercises alone?
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