If you’ve been spending hours at the gym trying to get super sculpted arms, but to no avail – you’re not alone. Chances are you’re victim of one of the following arm routine culprits.
We know you have the best intentions, but performing 100s of curls or triceps extensions, especially with light weights (we are talking, anywhere around one to three pound weights) are not going to remedy bingo arms.
Focus on employing multiple joints in your arm routine via exercises like upright rows, pull-ups, tricep pushups and pull-ups. These exercises are more effective than exercises that are meant for an isolated muscle group. Compound movements generally engage your shoulders and back muscle first and then bring in your biceps and triceps into action as well.
Trying to jump into workouts that may not be suitable for your fitness level can be harmful for your progress. If you are unable to perform a movement with full range of motion, chances are the workout becomes ineffective or you’re putting yourself at risk of a major injury.
In the case of a pushup, you have to be able to lower your chest to the floor, while keeping your body parallel to the ground. Your hips shouldn’t be sagging and you can’t lower yourself half-way either – doing either of these will make the movement ineffective in toning your arms. To get the full range of motion, perform modifications of tougher exercises until you’re able to do the advanced ones. With pushups, you can do them on your knees or against a wall.
If we haven’t already mentioned this one before, doing several reps of light weights will not help you achieve your desired results. If you want definition, you better train with weights that engage and stimulate your muscles. You’ll probably do fewer reps, but you’ll multiply the efficiency of your arm routine by a whopping ten!
As a rule of thumb, if you can perform twenty or above reps with a weight, drop it and get a heavier one. Aim to perform eight to 12 reps per movement and complete 3-5 sets of each.
In most cases, people hunch their shoulders forward or arch them up by their ears, which can be detrimental to an arm routine. It’s important to keep your spine neutral, whether you’re doing a plank or a bicep curl. If this sounds relatable, check your form throughout your movement, making sure your chest and shoulders are open.
Roll the shoulders back during breaks to relax them.Another common mistake we’ve seen at gyms is poor back posture. We can’t stress enough on how important it is to not arch your back while lifting any weights. If you can’t control your back from arching, there’s a high chance your weight is too heavy and you need to bring it down a bit.
To practice correct form, suck your tummy in, tuck in your tailbone and engage your core throughout the movement. Do not bring your elbows in front of your rib cage as this will not work your biceps.
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