Exercise is an integral part of human life, and everyone should indulge in one form of exercise or the other. However, the most critical aspect of exercise is maintaining some excellent arm strength. Why so?
Well, your hands are the most used part of your everyday activities. From a small task as brushing your teeth to bigger ones like lifting heavy objects, your hands assist in all.
Hence, you must take care of your arm strength by indulging in the proper exercise and flexing those muscles in style.
The Muscles in Your Arms
Even if you don’t know about basic biology, one thing you for sure will know is that muscles help your body in movement and several other tasks. However, one thing you won’t know as a non-med is what muscles are these help in such actions. We would break it into simple words to make it easy for you.
The arms are a complex infusion of muscles. The biceps and triceps are the essential ones. The triceps have three heads: one short, another medial head, and one long head, and with each having separate attachment sites.
Biceps have two heads as per the name. A short, and a long head and different attachment sites—the Triceps help in extension, which in simple words is straightening. The biceps do the exact opposite, which is flexion and means bending. The brachioradialis and brachialis are the other two muscles that play equal parts too.
Let’s learn about the arm strength exercises and which muscles help with which one.
5 Exercises for Arm Strength
Now that you know which arm muscles make your everyday life easier, how about learning some basic exercises which will help you strengthen them? Strengthened and strong arms not only physically look good, but they also make many everyday tasks easier. Here are five exercises that are great to achieve some strong arms.
The most common and known exercise globally, push arms, is excellent to strengthen your arms. The push-up exercise focuses specifically on strengthening your big triceps and helps you achieve pecs gains.
In the push-up exercise, you have to extend your arms and make sure your shoulders–width is apart. When planking down, put your palms right under your shoulder and keep your core engaged throughout while keeping your back straight. Then start pushing your body up and downwards and start exercising. Make sure when moving down, your nose touches the floor to ensure the proper performance and results.
When performing this exercise, wear some comfortable Spectrum leggings to have an easy workout.
While the above exercise only requires a mat, this particular one will require dumbbells to be performed.
Put equal weights in both the dumbbells and barbells. When done, lift the weights together with an overhand grip and lift them to your shoulders. Move them back down and repeat. This exercise will ensure some terrific triceps and shoulder gains and help strengthen these muscles.
Moreover, it is essential always to keep your core engaged while performing this exercise and not to bend your back; else, it can cause back pains.
Though the positioning is similar to push-ups, the plank top is very different. To do a plank top, you have to adjust your body in a plank position. Ensure that your shoulders are widened and your back straight. Plus, always keep your palms in alignment with your shoulders.
Now lift one palm and touch the shoulder of the opposite hand. Do the same with the other palm in a similar manner. This exercise focuses on the deltoid, triceps, and core and gives you some good-looking and strengthening arms.
Bench Dumbbell Triceps Extensions
To perform this exercise:
- Lay down on a flat surface and keep your toes flat and facing straight.
- Hold dumbbells in each hand, and then flex your elbows.
- Extend your elbows to the point that your arms are entirely straight.
- Pause for some time.
Then start lowering each dumbbell toward your head and keep your back in neutral positioning. This exercise will help strengthen your triceps brachial muscles.
When performing this, make sure you wear a comfortable pair of Spectrum Socks to have a simpler exercise.
Sit on a bench, an exercise ball, or some other hard surface and rest one hand on it. Hold a lightweight dumbbell with your hand in an upwards face position, and then start moving your wrist in a comfortable wrist flexion movement.
Pause for a while, return to the starting position and continue again.
This exercise helps stretch the wrist’s ligaments, which increases wrist mobility and ulna and radial deviation. All this helps prevent wrist injury and pains and helps achieve a better grip.
Benefits of Performing Arm Exercises
While you learned about some fantastic arm exercises, did you once think what benefits it would bring? Whether you did or did not, we are sure our question led you to give it a thought.
So, here are some fantastic benefits of indulging in arm exercise.
Stronger Arms equals Faster Runs.
It is said that strong legs will help you run fast. As much as it’s true, legs aren’t the only source. Though legs are the central aspect, it is proven that ensuring more muscular arms will help you boost up your speed too.
If you indulge in some good arm, exercise it will be beneficial for your heart. How so? Well, dumbbells and other weights help ensure a better circulatory system, which helps you avoid all heart diseases.
Strengthening your arms should become an essential part of your everyday workout routine because it has a lot of benefits.
The best part is that you don’t always need equipment to perform arm exercises. Some dumbbells or a simple mat to lie on, works for you, making it the most convenient and easy exercise to perform.
So, make sure to add these exercises to your everyday routines and lead a healthy life.