Hola! How are we all? I'm all good, busy as ever with clients that are all doing really well I might add so very proud trainer! A little update on my own fitness will be coming up in the next few days but thankfully my back is definitely on the mend after last weeks killer muscle spasms!
As you all now its Wednesday so that means its time for my fitness post for this week and we are talking arms. I am quite lucky and so far am fighting the dreaded bingo wings quite well but I am well aware they can be an issue of lots of people, these 5 exercises are going to shape your arms from fingers to shoulders and will help if you suffer with those bingos!
1. Tricep Dips
Tricep dips can be performed anywhere as long as you have a surface, the floor, a chair or bench even a bosu just something that you can use to support your own body weight. Dips isolate the triceps and target the back of the arm by using your body weight as resistance to work the muscle. Being a compound exercise dips don't only work your triceps, you are working your forearms, shoulders, chest and lower back too so these are a great exercise to include in your routine.
2. Bicep Curls
An oldie but a goodie, I love bicep curls but I would recommend using free weights to perform them and heres why:
Bicep curls are great at firming up your arms and when you use dumbbells or a barbell you use more muscles to stabilise the body. There are lots of variations of the curl too which means you won't get bored and you can target the muscle at different angles which helps gain strength in the bicep. My favourite bicep curls are using a barbell to perform a straight forward curl and reverse curl and dumbbells to perform a horizontal curl and hammer curls.
3. Shoulder Raises
Who doesn't love a shoulder press? No just me?! Ha well I love them and I love making my clients do them because:
I work my shoulders using dumbbells, a barbell, resistance bands, viper you name it I use it! Shoulder raises front and lateral are and isolation exercise targeting the the deltoids which will help you to make them stronger and firm them up, what we all want! Another plus of performing raises is you need to keep your core tight to stabilise your body which helps with balance and firming up ya tummy!
4. Shoulder Press
The shoulder press is primarily a shoulder exercise and can be performed standing or sitting but if your looking to get more out of the exercise standing is the way to go, it uses more muscles giving you better gains from the exercise. A shoulder press doesn't just use the shoulder muscles though you are also using the triceps, chest upper back and core, a great move for gaining upper body strength! To get even more from this exercise you can involve the lower body for example doing a squat to shoulder press making it a total body exercise.
5. Dumbbell Punches
I like to use dumbbell punches as a cardio arm move in my routines. If your boxer then using a light weight to perform punches can improve your speed but the benefits are not just for boxers! Adding weighted punches into your exercise routine is great for getting the heat rate up and improving your aerobic fitness. This move firms up the whole arm from fingers to shoulders as well as the rest of your upper body. You can just do air punches but by adding a little weight, only 1-2kg dumbbells, you are forcing your body to work harder which means hello leaner stronger muscles!
I add all of the above exercise's in my weekly workout routines as well as many more but those are my top five favourites and they must be working as my arms are looking pretty good if I do say so myself!
If you are looking for full workouts check out my Workout Wednesday page where there are plenty to keep you entertained : )
Whats your favourite arm exercise?