Sexy Arms Are Just 5 Exercises Away!
They are among the smallest muscles in the body, yet many people give arms the largest attention in the gym.
What is it about owning a toned set of arms that possess people to spend 2-3 hours in the gym inflicting a barrage of supersets, giant sets and other intensity techniques to muscles that are about the size of their calves?
Your arms are the body part that is frequently exposed.
It’s difficult to hide a toned set of arms.
When you are wearing a short-sleeved shirt, your upper arms indicate the amount of work you put in your biceps and triceps.
Owning a toned set of arms is especially a challenge for women.
Unfortunately, women are predisposed to have more fatty deposits in their lower arms and elbow area compared to men.
Women like to wear sleeveless clothing and thus, become more conscious of their arms.
So while guys may think “Curls will get the girls” and women believe the “Triceps Kickback will attract” sadly, these exercises will not get you toned arms.
Why You Should Not Over-Train Arms
People who spend 2-3 hours working arms by doing countless sets and reps in addition to heavy weight fail to recognise that the biceps and triceps are small muscles. The arms do not need much stimulation to grow.
As a matter of fact, many compound exercises utilise the arms in executing proper form and technique.
The primary function of the biceps is to pull objects toward the chest. Exercises such as Barbell Rows, Lat Pulls and Chin Ups engage the biceps.
The triceps are designed to support elbow extension. Exercises such as the Bench Press, Shoulder Press and Push Ups rely on the triceps as the elbows begin to extend at 50% of the range of motion.
Overtraining the arms will not produce growth and it can lead to serious injuries as the tendons and connective tissues have not fully recovered.
The Best Exercises For Toned Arms
If you want to get toned arms, you have to choose exercises based on the following criteria:
- Places the body in biomechanically strong but safe positions;
- Improves functionality;
- Allows greatest flexibility to safely add resistance
This means the best exercises for toning the arms are those that recruit other muscles to support proper execution.
Isolation exercises target specific muscles which lead people to spend more time in the gym.
Compound exercises stimulate all the different areas of the biceps and triceps safely and effectively.
Here are the 5 best exercises you should do to get toned arms:
1. JM Press
JM Press is similar to the Close Grip Bench Press except that the range of motion emphasises only the triceps.
Remember to take a shoulder width grip and follow a bar path directly above your upper chest.
You can use a Smith Machine for JM Press for greater safety. With a Smith Machine, you can go thumb-less for better results!
Recommended Work Volume: 3 sets x 6-8 reps
2. Seated Tricep Press
Seated Tricep Press is another great compound exercise that hits all the muscles of the triceps but particularly the long head.
Make sure to keep your elbows in and your shoulders aligned with your upper back.
Recommended Work Volume: 2 sets x 12-15 reps
Dips are a great way to finish your triceps workout. If you are too tired or unable to do a single body weight dip, you can switch to Assisted Dips.
Dips are a functional exercise. It allows a deep stretch at the bottom and strong contraction at the top.
Recommended Work Volume: 2 sets x 8-10 reps
4. Close Grip EZ Bar Curl
Your hand position during Close Grip EZ Bar Curl makes it safer to use compared to the straight Barbell.
An EZ Curl Bar places less stress on the wrists and elbows. Keep your elbows in and place one foot forward for better balance. Only your arms should be moving.
Recommended Work Volume: 3 sets x 10 reps
5. Hammer Curls
Hammer Curls work your biceps, forearms and improves grip strength.
It is also safer for your wrists and elbows compared to the Dumbbell Curl which requires the wrists to pronate.
Recommended Work Volume: 2 sets x 12-15 reps
When Should You Train Arms?
Ideally, you should train arms with a larger body part. This saves you time and reduces the risk of injury.
Because the arms have been pre-exhausted, you will not be inclined to use heavy weight:
- Triceps – After training chest or shoulders
- Biceps – After training back
If you want to give arms their own day, just make sure to stay within reasonable intensity.
Your arms have been worked thoroughly the previous days. They should be given enough time to recover.