Regardless of your age or gender, it seems that well-toned arms are the latest rage. And many of us have Michelle Obama to thank for that.
Michelle Obama’s famous toned and cut upper arms have made headlines recently, encouraging men and women everywhere to get up off of their couches and try some helpful arm exercises to strengthen their upper body.
Michelle Obama confirms that she keeps her arms in shape with three 90 minute exercise sessions on a weekly basis. She is so committed that she sometimes goes to the gym at 4:30 in the morning to get her workout in!
We’re not saying that you have to be a slave to the gym, but it does help to use effective exercises for the arms either at the gym or at home to tone and strengthen your upper body.
Using arm exercises for strength training will make a big difference in your overall physique. The benefits of these exercises are much more than just physical.
Your health can greatly improve when you are strong and flexible. Upper body strength can improve your daily mobility and also help to relax tired muscles from being hunched over the computer all day long.
Of course, you need to have realistic fitness goals when you use exercises for the arms to strengthen your upper body. There is no reason to think that you can spot reduce certain problem areas. Instead, it helps to focus on the bigger picture.
It is best to pair arm exercises with a full body strength training routine and cardio plan. Make it your priority to get 3 to 5 days of cardio activity at a half hour per session.
This will insure that you burn enough calories on a regular basis to keep your weight at a healthy level, and it will help you to see even greater results from strength training your upper body.
Regardless of your gender, it’s also important to use a heavier weight if you want to shape and condition your arms. Many women shy away from using heavy weights at the gym because they don’t want to bulk up. This is actually a fitness myth!
You need to use a weight that is challenging enough to fatigue your arms after roughly 3 sets. This will ensure that your muscles are getting the challenge that they need to grow even stronger and improve the shape of your upper body as a result.
If you want to get the most out of your arm exercises within your regular workout, it pays to do combination arm exercises that will tone other parts of your body at the same time:
1. Tricep Push-Up:
This is a helpful exercise to begin with since it will work your chest and triceps at the same time.
a) Start this exercise in push-up position on your hands and feet. The difference between a tricep push-up and a regular push-up is your hand positioning.
b) Make sure that your hands are in a diamond position directly underneath your chest with your index fingers and thumbs touching.
c) Perform the push-up by bending at the elbows and lowering your body down as far as you are comfortable while maintaining good form.
d) Return to starting position and repeat the exercise until your arms are fatigued, roughly 12 to 15 repetitions.
2. Shoulder Press/Bicep Curl:
Another exercise combo to add to your routine is the shoulder press and bicep curl.
a) Start the exercise by holding a pair of dumbbells in your hands with your palms facing up.
b) Stand comfortably with your feet shoulder width apart.
c) Lift the weights into a bicep curl, and continue to push the dumbbells over your head into a shoulder press motion.
d) Reverse the motion to return to the starting position for one complete repetition.
If you need to add a challenge to this exercise, it helps to add more weight for resistance. It is also beneficial not to rest between your repetitions to keep your heart rate up and burn extra calories as a result. Complete 12 to 15 repetitions in 3 sets.
By using the above exercises, you will be able to tone and shape your upper arms and your upper body at the same time!
**Articles of Interest**
Seated Dumb-bell Curl
Best Bicep Workout
Dumbbell Bicep Curl
How to Build Biceps
Tricep Workout Routines
Best Tricep Exercise
Lying Tricep Extension
Outer Triceps Workout
Triceps Press Down
Seated Tricep Press
Overhead Tricep Extension
Tricep Bench Dips
Triceps Workout For Women
Arm Exercises for Women
Flabby Arm Exercises
Arm Toning Exercises
Upper Arm Exercises