Strength training — also known as weight or resistance training — is physical activity designed to improve muscular fitness by exercising a specific muscle or muscle group including free-weights, weight machines, or your own body weight, according to the definition from the American College of Sports Medicine. Strength training makes you stronger and fitter, it protects bone health and muscle mass, helps you develop better body mechanics, boosts energy levels, and can improve your mood!
Here are 5 effective arm and chest strength training exercises that you can do at the gym!
Lie back on a flat bench. Using a close grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position. As you breathe in, come down slowly until you feel the bar on your middle chest. (Tip: Make sure that you keep the elbows close to the torso at all times in order to maximize triceps involvement.) After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your triceps muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again. (Tip: It should take at least twice as long to go down than to come up.) Repeat the movement for 8-10 repetitions. When you are done, place the bar back in the rack.
If you are new at this exercise, you might want to consider using a spotter. If no spotter is available, then be conservative with the amount of weight used. This exercise can also be performed with dumbbells.
2. Bicep Curl
Stand up straight with a dumbbell in each hand at arm's length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position. Keeping the upper arms stationary, exhale and curl the weights upward while contracting your biceps. Repeat for 8-10 repetitions.
This exercise can be performed sitting down on a bench with or without back support. You can also perform it by alternating arms; first lift the right arm for one repetition, then the left, then the right, etc.
3. Hammer Curl
Stand up with your torso upright and a dumbbell on each hand being held at arms length. The palms of the hands should be facing your torso. While holding your upper arm stationary, exhale and curl the weight forward while contracting the biceps. Continue to raise the weight until the biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a brief moment as you squeeze the biceps. (Tip: Focus on keeping the elbow stationary and only moving your forearm.) After the brief pause, inhale and slowly begin the lower the dumbbells back down to the starting position. Repeat for 8-10 repetitions.
This exercise can be performed sitting down on a bench with or without back support. You can also perform it by alternating arms; first lift the right arm for one repetition, then the left, then the right, etc.
Set up a cable station with a straight bar on, attached to the top pulley. Grip the bar with an overhand grip, with your hands slightly less than shoulder width apart. Position your feet shoulder width apart with your knees slightly bent for stability. Pull the bar down until your forearms are parallel to the floor with your elbows close to your body and your wrists locked in a straight position. This is your staring point. Moving only your forearms, push the bar down towards the floor until your arms are fully extended and you feel a stretch in your triceps. Hold for a count of one and squeeze your triceps. Return to the start position moving your forearms only. Hold for a count of one then repeat for 8-10 repetitions.
Start by standing to the right of a flat bench with a dumbbell on the floor to your right. Place your left knee on the bench with your left hand palm down on the bench in front of it. In this position, keep your back straight. Pick up the dumbbell with your right hand using an overhand grip. Raise your arm until it is in line with your body, keeping your elbow tucked into your side and bent to a 90 degree angle. Your forearm should be pointing straight down to the floor. Extend your arm using your triceps to lift the weight until it is level with your shoulder. Hold for a count of one while squeezing your tricep. Lower to the starting position by bending your elbow to 90 degrees. Hold and repeat for 8-10 repetitions. Complete the set for your right arm before changing stance to work your left arm.
Note: Only your forearm should move during this exercise.
Keep your elbow in line with your shoulders at all times throughout the movement.
For all exercises start with a comfortable weight. If you complete all 10 repetitions, add 5 lbs. to each side.
For more tips visit muscleforlife.com and check out my other workout posts here:
XOXO, Sophie
Comments