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Friday, August 30, 2019

One Of The Best Arms Workout Ever - bodybuilding110

Having a strong set of arms is integral to maintaining a healthy and balanced life. Weak arms in the past meant a man couldn’t carry his kill while hunting (unless he had some friends to help) or might not have even been able to hurl a spear hard enough to take down a deer. And if you couldn’t do either of those, well… you’re dead.

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In the modern era, impending death due to arm weakness might not be much of a problem since we can grab a venison steak from any specialty grocery store, but having underdeveloped arms can still be a detriment to your health and well-being. Not only does having a pair of well-built arms help in carrying groceries, children, sandbags, and the like, but it also serves as a visual cue to the public that you’re the kind of guy who takes enough pride in himself and has enough care for his own health to workout regularly. And that’s not something to scoff at. Appearance and perception are huge factors when it comes to our identity, and having a set of well-built arms goes a long way toward inspiring confidence and self-esteem.

In this article, we’ve limited the recommended exercises to those that focus primarily on the two main muscle groups of the arms: the triceps and biceps. We have reserved shoulder and forearm exercises for an altogether separate informative guide. So, if you’re looking for shoulder exercises, keep looking, but if you’ve come for the gun show, stay the course and read on for the best arm exercises for men.




1. Workout Supersets

1. Close Grip Bench Press: 3 sets of 5-6 reps– superset with 2. Close Grip Chin-ups: 3 sets of 5-6 reps
3. Triceps Dips: 3 sets of 10 reps– superset with 4. EZ Barbell Curl: 3 sets of 10 reps

5. Dumbbell Triceps Extension: 3 sets of 12-15 reps– superset with 6. Seated Dumbbell Curls: 3 sets of 12-15 reps

Close Grip Bench Press



This is probably the single best exercise for building strength and mass in your triceps. Because of the nature of the exercise, you will be able to use big weights. Increase the weights on every set and use a weight that you can push 5-6 times to failure in the last set. Rest 30 seconds after every set and quickly switch to close grip chin-ups.

  • 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.
  • As you breathe in, come down slowly until you feel the bar on your middle chest.
  • 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.
  • Repeat the movement for the prescribed amount of repetitions.
  • When you are done, place the bar back in the rack

Close Grip Chin-ups



While chin-ups are primarily a great back exercise, close grip chin-ups work the biceps big time. Try to swing as little as possible and concentrate on pulling with your arms instead of your back.

Triceps Dips


 The second best exercise for building strong and bigger triceps. You should use narrow grip and not let your shoulders drop below your elbows on your way down. If the dips are too hard you can use the dip machine.

EZ Barbell Curl


 The EZ Bar is better than a straight bar because the way you grip it puts both your wrists and elbows in a more natural position than a straight bar. Increase the weight on every set and choose a weight that allows you to do 10 reps to failure on the last set.

Dumbbell Triceps Extension


This is an isolation movement, a great finishing exercise. Remember this is your final exercise so keep the weight lower and just keep the blood flowing in the triceps.

Seated Dumbbell Curls



A great unilateral exercise that is going to give you a great pump in your biceps. Keep the weights low and do 3 sets of 10-12 reps.
As with any other muscle group you should give the arms a good amount of time to rest, especially since they are involved in all other upper body movements such as bench press, rows or pull ups.
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