Arm training has a bad reputation for being “all show, no go.” This mindset ignores the full range of benefits associated with training exercise these vital muscle groups (in addition to a building good-looking pair of arms).
So you’ve just begun your fitness journey. That’s great. But you might think that getting as pumped as possible is the only way to get bigger, stronger, and more functional arms.
Bodyweight Arms Mastery Workouts
This workout is meant to be both simple and effective. Gain strength, improve muscle coordination, and experience a pump you never thought possible with only your body weight.
With the addition of the “contrast training method,” you will perform two exercises in a superset fashion. Contrast training is when you begin a set with slow and controlled reps and finish the set with explosive reps. This contrasting tempo recruits more muscle fibres, resulting in increased power output and muscle stimulus.
1. Close-Grip Bench Press
Take a grip that is slightly wider than your shoulder width. Lower the bar until it is in line with your mid-chest. Allow your elbows to sit naturally or at a 45-degree angle with your forearms perpendicular to the floor, rather than tucking them in. At the bottom, bring the bar to your chest. Before lowering the bar, complete full lockout.
Sets: Each set should be 6-8 reps.
2. Curl with EZ-Bar Medium-Grip
Maintain a flat foot and a palms-up grip on the bar. As you brace your abdominal wall, keep your shoulder blades retracted. Maintain a perpendicular relationship between your upper arms and the floor. Each rep should begin with the muscle fully stretched at the bottom and end with the muscle fully contracted at the top.
Sets: Every Set Should be 8-10 reputation.
3. Diamond Push-up
On your toes and hands, support your body. With your thumbs and index fingers, form a triangle or “diamond” shape directly beneath your chest. It is not necessary for your hands to be touching. It may be more comfortable for your wrist and elbow joints to keep them a few inches apart. During each rep, keep a straight line from your neck to your ankles. Lower your entire body by bending your elbows. To complete the lockout, press the button. Allow your elbows to form a 45-degree angle with your body.
Set: Each set should consist of 8-10 reputation.
4. Cable Triceps Extension With Rope
Face a rope-attached cable high-pulley. Take a step back and grab the rope with both hands. Maintain a firm, stable upright posture. Set your upper arms in place, gently touching your body’s sides. Maintain your elbows in place and do not allow them to move forward or back. Consider flexing your triceps to move the weight as you begin the movement by pressing your hands down.
Sets: Every Set Should be 10-12 rep.