Arm and pectoral strength training
Arm strength training specially with push-ups is done primarily with dips or rear pump to develop the brachial triceps and have large arms. The triceps is indeed larger than its antagonist, the biceps whose muscle strengthening goes through pull-ups at the helm. The bench press is the 3rd main exercise to strengthen the arms in complementarity with the pectorals.
The classic push-ups are also a good exercise for muscle strengthening of the arms. Finally, dumbbells and guided load machines allow rapid arm strength training through isolation exercises exclusively involving the biceps or triceps.
Bodyweight exercises to build arm muscle
The dips or rear pumpThe dips or rear pump is a bodybuilding exercise in flexion-extension of the arms. It is comparable to the squat but for the upper body. It solicits in particular the triceps, and more generally the entire upper body.
dips for arm strength trainingA few tricks make it a simple exercise to include in a bodybuilding program at home.
Read the rest of the article: The dips for the bodybuilding of triceps, pectorals and deltoids.
pull-upspull-ups is a classic bodybuilding exercise at body weight. It is a complete exercise for the arms and back. Successfully doing a pull is mandatory for the sports events of the Officer of the gendarmerie, firefighters, police and army competitions. However, the exercise of traction can be very difficult, even eliminatory, because it is a question of moving one's own weight. By doing pull-ups we muscle the arms, brachial biceps and anterior brachial, but also the back, large dorsal and large round.
The exercise of push-ups is very well known and excellent for strengthening the pectorals, triceps and the great serrate; It does not require equipment but it can be performed with a gym ball which increases the body stabilization requirements for the core muscles.
The pumps must always be accompanied by strengthening exercises for their antagonistic muscles that is, in this case, the external rotating muscles of the humerus (infra and supraspinatus, small round), the trapezius and especially the large dorsal. Exercises such as pulling (rowing, high pulley, low pulley), pull-ups and apartment rowing will be perfect for this. Our push-ups program, available below, is adapted to this requirement of complementarity. We will also insist on stretching the shoulders with stick to straighten the bust and open the rib cage.
2 programs push-ups
Its goal is to gain volume by strengthening your arms at home with a traction bar. The program consists of doing 2 pull-ups and 4 push-ups successively for 20 minutes.
2 - For this second more difficult program requiring the same equipment we will make sure to take at least one day of rest between each of the 15 training sessions. The duration of the main effort gradually changes from 14 to 24 minutes. A good cardio-respiratory and articulo-muscular warm-up is essential before approaching the AMRAP part (as many repetitions as possible). Although the requirements are different from one session to another it will be good to note at the end of each of them the number of repetitions reached and the total of push-ups and pull-ups performed.
Exercises with additional charges
The bench press is performed lying on a horizontal bench, the glutes in contact with the bench, the feet on the ground. The English name Bench Press emphasizes the fact that the action sought is a complete extension of the arms (Press) by lying on a bench (Bench means Bench) unlike the Shoulder Press or military developed which is carried out sitting with the load in contact with the upper shoulders.
It is a question of grasping the bar, hands in pronation by taking a spacing greater than the width of the shoulders, then inhaling and lowering the bar by controlling the movement to the chest, finally developing by exhaling at the end of the effort.
Strength training exercises in isolation with dumbbellsTo strengthen the biceps in isolation, that is to say exclusively the biceps, with dumbbells, it is necessary to make sure to stall, either the elbow for the 1st exercise below with a single dumbbell, or the back for the second.
The bodybuilding of the triceps is completed by a work of maintenance and balancing of the muscles of the abdomen for the 1st exercise below and the backs for the 2nd which ensures a general sheathing essential for any sports activity.