Whether you refer to it as the gun show or are just looking for better definition in your arms, toning of the arm muscles has become a big craze among people. After all, well-toned arms are the hallmark of a bodybuilder or a person who indulges in physical training. The problem then arises due to the multitude of arms exercises readily available today. The sheer diversity makes it hard to pinpoint which are the best exercises to tone your arms. The following article will look to give a step or nudge you into the right direction of the best exercises today.
Muscles of the arm
The first step in making progress is to understand what you are working with. In this instance, we shall first start off by breaking down the three main muscles that make up the arm.
These are the muscles extending from under the arm, from the upper part of the armpit to the lower part of the elbow. These are the biggest muscles of the arms and are responsible for size.
These are the ball like muscles which are at the top of the arms from below the shoulder to the joining of the forearms. These are the front visible muscles of the arm.
These are the muscles located on the wrist, to the biceps or towards the triceps.
Set – The completion of a round of exercise.
Repetition – The complete motion of any exercise.
Now that we have the muscles covered and some basic terminology, let us dive into the exercises that can tone these muscles effectively. We shall discuss two types, namely bodyweight exercises which use the body only and weighted exercises which use weights.
Considered a staple in any exercise program, the almighty push-up should not be avoided. It has great overall upper body benefits but by placing your palms close together( i.e extending your thumbs so they are just about in contact) it targets the triceps and produces strength as well as tone. Start with your body on the floor, supported by your palms and toes. In a controlled manner, lower your body until your chin and chest almost touch the floor then push yourself back up. Repeat until failure for 3 sets.
Another staple exercise, pull-ups are easy to do just reaching for a bar overhead and pulling yourself up then lowering yourself down in slow controlled motion. This exercise builds the back but blasts your biceps into achieving impressive tone. At the same time, it also works the forearms. Repeat until failure for 3 sets.
1. Bicep curls
The standard in Bicep toning, curls can be done with barbells or dumbbells. Hold a barbell in your hands with your arms extended. Raise the barbell without leaning back by bending your elbows till the bar is almost chest high then lower it in a controlled motion. Do this for 3 sets of 10 repetitions
2. Close grip bench press
Lay on a bench with the barbell in front of you. Grip the barbell closer than shoulder width (extend your thumbs so that they almost touch). Raise the barbell off the supports and lower it till it lightly touches the lower part of your chest the press it up for one rep. Do this for 3 sets of 10 repetitions.
3. Reverse grip barbell curl
This exercise targets the triceps and gives them the appearance of great tone. Start with a barbell on the floor and grip it with you palms facing down about shoulder width apart. Raise the barbell with the arms extended and bend your elbows raising it up to about chest height. Lower it in a slow controlled motion for one rep. Do this for 3 sets of 10 repetitions.
Toning of the arms requires the discipline of a good diet accompanied by adequate rest. That with the above exercises should have you well on your way to having well-toned arms.
As a final word on this subject, I would like to share with you the website Beautiful Body Blueprint (http://beautifulbodyblueprint.com) from where I got these tips, and actually, suggest you get the e-book that they’re offering for free. It does provide a lot of useful exercises that you may like to look up to!