Skinny is out. Fit is in! Featured below are five movements that if performed correctly will help you achieve fantastic looking arms. These moves are brought to you by Chip Frazier, fitness director at Core Concepts Personal Training.
Check out what Chip has to say about each move, along with visuals, below.
1. Bench Dips
The great thing about bench dips is they can be done almost anywhere and it can be done with many different variations to make the exercise more challenging. To do this exercise you will need to place a bench or chair behind your back. Then place the palm of your hands on the bench behind you, separated at shoulder width. Your legs should be extended forward, bent at the waist and perpendicular to your torso, with your feet on the floor. This is the starting position. Now slowly lower your body towards the floor until there is an angle slightly smaller than 90 degrees between the upper arm and the forearm. Keep the elbows as close together as possible throughout the entire movement. Now using your triceps to bring your torso up again, lifting your body back to the starting position. Repeat this process 10 to 15 times.
To make this movement more challenging you could place weights on your lap or put your feet on another bench with your legs extended straight in front of you. You can also put your feet on a bosu or stability ball to add a little extra core into the movement.
2. Body Up
This is another exercise for you triceps that can be done anywhere and puts an extra emphasis on your core while performing the movement. The starting point is a plank position with your body weight supported by your forearms and toes, keeping your torso straight. Your forearms should be shoulder width apart with your palms flat on the floor. Next press your palms into the ground raising your torso up by completely straightening your arms into a pushup position. Now lower your forearms back to the ground by allowing the elbows to flex. You are now back in the plank position. Repeat this movement while keeping your torso straight as you perform the movement.
3. Reverse Tricep Pushdown
This exercise will require a pulley machine. You can use a straight bar or an e-z bar attachment. Set the bar that you choose on the high pulley machine. Next face the bar attachment, grabbing it with your palms facing up and shoulder width apart. Lower the bar using your lats until your arms are fully extended by your sides. Your elbows should be tight to your sides with your feet shoulder width apart. This is your starting position. Now slowly raise the bar attachment up towards your chest keeping your elbows tight to your sides, only your forearms should move. The next step is to lower the bar back down towards your thighs returning the bar back to its original start position while flexing your triceps. Repeat the process 10 to 15 times. You could also perform the same exercise with a single handle, this will help you get an even better isolated movement on your tricep.
4. Spider Curl
To perform this exercise you will need a preacher bench. Start out with a straight or e-z bar resting on the bench that you would normally sit on. Now move to the front side of the preacher bench and lay your torso and stomach on the 45 degree slant that your arms would normally be laying on. Now place your armpits at the top of the preacher bench with your triceps on the front side of the preacher bench. You should now be facing the bar that is resting on the seat. Use your arms to grab the barbell with your palms facing up and about shoulder width apart. This is your starting position. Slowly begin to lift the barbell upwards. Hold the contracted position for a second as you squeeze your biceps and then slowly lower the barbell back to the starting position. Repeat the movement for the recommended amount of repetitions. The best part about this exercise, if performed correctly is that your body will not be able to help you cheat the movement. Your biceps will end up having to do all of the work. You could also use a single dumbbell to help isolate your bicep even more.
5. Zottman Curl
To begin this exercise you will need some dumbbells. Standing in an upright position with a dumbbell in each hand, your elbows should be at your sides, and your palms facing forward. This is your starting position. Now curl the dumbbells up as high as you can lift them while keeping your elbows tight to your sides. While the dumbbells are at its highest point turn your wrist over so that your palms face the floor. Slowly lower your dumbbells to the starting position. Turning your palms forward again once at the bottom position. You are now back at the start position. Repeat the movement for your recommended amount of repetitions.
For additional information and personal training advice, visit Core Concepts.