Strong, pumped arms very often attract the attention of the opposite sex. Useful tips and a special set of exercises will help you achieve an excellent result in a short time.
Instructions
Step 1
In order to achieve excellent results and effectively pump up your arm muscles, try to follow the basic recommendations. Ventilate the area well before starting your workout. Thus, it will be easier for you to perform the proposed exercises. Start with a gentle warm-up to warm up the major muscle groups. Perform the exercises smoothly, without jerking. Remember, quality is key, not quantity.
Step 2
Bench press
This is one of the main exercises for pumping arm muscles. You can do it with different grips. This will determine which muscles the load will go on. A tight grip rocks the triceps. Use a mid-arm position if you decide to increase the weight of the lift. The wide grip predominantly shakes the pectoral muscles.
Step 3
Dips on the uneven bars
This exercise is very important for strengthening the muscle mass of the arms. In this case, both the triceps and the pectoral muscle swing. Remember, arm volume comes in with force.
Step 4
Pull-ups on the horizontal bar
For arm strength and mass gain, this is a very effective exercise. In this case, you should not help with the body. Perform pull-ups at full strength. The main load should fall exclusively on the hands.
Step 5
Push-ups from the floor surface
This is a classic exercise that is included in many basic complexes. In this case, the load is distributed to the triceps and chest. Remember, the more reps you do, the fewer sets you should have. Otherwise, the exercise will not be as effective.
Step 6
Dumbbell curls
Perform this exercise from a sitting position. It is recommended for pumping biceps. When doing the exercise, make sure that your back remains straight and does not bend. Lift the dumbbells alternately up to the shoulder. Remember to watch your breathing while doing this. If you decide to increase the load, reduce the number of sets.
