They are the dream of many work-out junkies: strong upper arms! With these 3 exercises you will get close to your goal quickly.
The 3 best exercises for strong upper arms
Exercise is important, especially in times of Corona. The home office and the closed fitness studios work against us: With less exercise in everyday life, the basal metabolic rate decreases and the missing gym unit is not automatically replaced with a work-out in your own four walls.
But: without movement we harm our body. If you find it difficult to bet on a cardio sport like running or cycling, then set yourself a strength goal. The upper arms are of course particularly popular with men (in addition to the six-pack )! Here we show you exercises for the biceps and triceps – for all-round strong upper arms. Also Read: 4 basic daily routine cares to be more handsome than you already are
Exercise # 1 for strong upper names: Archer push-up
Don’t lose a second, with the exercise we go straight to the limit. With this really strenuous push-up variant, you start like a normal push-up. Instead of bending both arms, bring your chest to the bent left hand, the right elbow is fully extended in this move. Then the weight and chest go to the right, bent arm, the left is fully extended.
Important: The hips and knees have no contact with the ground during the entire work-out! Archer push-ups not only strengthen the upper arms, but are also the perfect precursor to one-arm push-ups.
Exercise # 2 for Strong Upper Arms: Strict Muscle-up
The work-out can be performed on classic gymnastic rings or on a bar. For this, the object must be so high that the feet no longer have contact with the ground, even with outstretched arms – this is the so-called “dead slope”. Important: Keep your knees straight throughout the exercise.
Now it starts: The body is pulled up like a pull-up, but then it goes up until the hips rests on the bar. The elbows are now above the bar and are fully extended. Now slowly, without swinging the lower body, back into the “dead slope”.
Exercise # 3 for strong upper arms: push-up variant
It doesn’t matter whether you are a fan of the classic push-up or not – it is simply a wonderful exercise that trains the whole body and is essential for strong upper arms. That’s why we’re doing a round of push-ups right away, but not the classic ones.
As usual, you go into the push-up position with your elbows straight at the beginning. Then turn your hands inward until your thumbs touch. The chest can easily come into contact with the hands when sinking. Warning: even if it is tempting, the hips and knees do not have contact with the ground.
How many repetitions?
We recommend doing each exercise for 40 seconds, then rest for 20 seconds. Then comes the next exercise, give everything again for 40 seconds, then take a break of 20 seconds. If you can do three rounds with the three exercises, the work-out takes less than 10 minutes and ensures strong and well-defined upper arms.