What are arms muscles and great arms exercises for beautiful arms? Learn more about biceps and triceps and interesting arms training.
Why should you know your arm muscles?
If you know where these muscles are located and for what movement are they responsible, then it will be easier for you to perform the bicep and triceps exercises correctly. Thanks to this, you can have strong and amazing arms. 🙂
Arms muscles – biceps
Your biceps (biceps brachii) is located at the front of your arm and consist of two heads – a long head and a short head.
Halfway down the arm, both heads join together.
The biceps muscle of the arm works for both the shoulder and the elbow. Biceps flexes the shoulder. In addition, the long head is a weak adductor of the shoulder (brings it closer), and the short head is a weak abductor of it (moves away).
However, it has a much greater impact on the elbow joint. The biceps flexes (bends) the elbow and rotates it externally (twists outwards).
What are the other muscles in the arm?
Another popular muscle in your arms is the triceps.
Structure of your triceps
Your triceps (triceps brachii) is located in the back of your upper arm.
It is made up of three heads – long head, lateral head, and medial head, which connect to form a common tendon.
The triceps also works on the shoulder and elbow. The long head strongly brings (adduct) and straightens the shoulder. In addition, the triceps extend the elbow.
There are more arms muscles but biceps and triceps are the most popular. 😉
So what are arms exercises?
Below are presented interesting arms exercises.
What are the great bices exercises?
Biceps exercise 1
To do the exercise put your hand on the mat with a distance wider than your shoulder from each other. In case you put your hand with shoulder-width apart, you will engage more to work your triceps.
Look at the mat in front of you to keep your neck straight as well.
You can put your feet or bended knees on the mat. If regular push-ups are too hard for you in the beginning then kneeling push-ups will be better. And later you can switch to regular push-ups.
Look at the mat in front of you to keep your neck straight as well.
Bend your elbows and bring your chest closer to the mat.
What can be another exercise for arms muscles?
Biceps exercise 2
Grab the weights and bend the elbows to the right angle. You can perform the biceps exercise in two versions: by holding your weights vertically and horizontally.
What are other exercises for arms muscles?
What are the triceps exercises?
Triceps exercise 1
Put your hand behind you on the mat. Place your feet in front of you with bended knees. Slowly lower yourself down.
Flex and extend the elbows, bringing the torso closer and away from the floor.
Triceps exercise 2
“Narrow push-ups” is similar to regular pushups, but arms are closer to the body. It works for triceps, chest, and shoulder muscles.
Put your hand on the mat in front of you with shoulder-width apart. Torso should rest on your feet or crossed knees. Look at the place on the mat between your hands. Bend and extend the elbows, bringing the torso closer and away from the floor.
The elbows should be close to the body during the whole exercise.
Triceps exercises 3
Sit on the floor with your legs crossed or on the chair. Hold the weights in your hands. Raise your arms with your weights.
Extend and flex your elbows and raise your hands up, and later bend the elbows, carrying the weights behind the head. Repeat the exercise.
What are advanced arms exercises for strong arms muscles and burning calories?
The exercises below are great not only for arms but also for the belly, shoulder, chest, legs and back muscles.
You can do it by performing a high plank with a shoulder tap.
How to do the exercise?
Start with a high plank position. Keep your body straight. Put your hands below your shoulders. Place your feet wider than hips-width apart.
Raise your hand and tap the opposite shoulder.
How do you like this exercise?
Strength exercises are great for weight loss because strong muscles burn fat also long hours after doing the workout.
What are great examples of strength exercises? 🏋🏻♀️
Some of them are squats.
How to do squats?
Put your feet wider than your width hip apart.
Bend your hips and knees to the right angle as if you were sitting in a chair.
Remember to keep your back straight to protect your back joints and to bend your knees to the right angle to protect your knee joints. Keep your knees above your ankles.
You can grab your hands before your chest or you can hold weights or homemade barbells in your hands. 😉
Remember to keep your wrists straight to protect your wrist joints.
You can add to the exercise the movement of your arms, or you can do it separately.
Move your arms before your body while bending the knees.
You can also stand straight and raise your hands to your chest level by bending your elbows. You can hold weights or homemade barbells 😉 in your hands.
Turn on your favorite music and have fun!
Do you like strength exercises? Which exercise is your favorite?
How can you burn more calories 🔥 in your workout?
You can use weights. 🏋🏻♀️
They could be regular weights, dumbbells, or even water bottles. In my case, they were vinegar bottles. 😂
Anyway, no matter what kind of weights you use, remember to keep your wrists straight to protect your joints.
In the movie, are presented a few examples of exercises with weights.
However, exercises with weights are not for beginners. You should have no problem doing bodyweight exercises before starting a weight workout.
1️⃣ The first exercise is for the upper back.
Pull your arms backward bending your elbows to the right angle.
2️⃣ The second exercise is for the shoulders (the middle part).
Raise your arms to the sides. (Elbows should be slightly bent.)
3️⃣ The third exercise is for the biceps.
Bend your elbows to the right angles.
Which exercises seem to be the easiest for you? 🤔
What are great arms, shoulders, and chest exercises?
Stand tall with your feet with hips width apart. Bend your knees a little bit. Contract your belly muscles to protect your spine.
You can exercise with regular weights, homemade barbells, (by the way do you like my invention? 😂), with your little one, or even without anything.
Bend and extend your arms to the right angle. (You exercise your biceps here.)
Rise your barbells or weights in front of you to shoulder height.
You can also move your weights to the sides.
Do a few repetitions.
Remember, to keep your wrists straight while you are holding your weights to protect your wrist joints. It is 𝘃𝗲𝗿𝘆 important.
Also, remember to do exercises for your back and triceps on other days to balance the work of different muscle groups.
Do you like upper body exercises?
Amazing Family Bench Workout! 👩👧👦
The training is great for the muscles of the arms, chest, legs, glutes, and lower belly! 💪
Exercise 1️⃣ Bench Push-Ups
Stand in front of the bench.
Place your hands on the edge of the bench just slightly wider than shoulder-width.
Adjust your feet so that your arms and body are completely straight.
Bend your elbows and slowly lower your chest. Keep your body straight.
Push your body away from the bench until your elbows are extended.
Stay in the same starting position as the previous exercise.
Alternately lift your legs.
Exercise 3️⃣ Bench Triceps Dip
Put your hands on the bench behind you.
Slowly lower your body down, and later press the bench away to return to the starting position.
Exercise 4️⃣ Reverse Mountain Climber
Stay in the same starting position as exercise the previous exercise.
Alternately bring one knee towards your chest, then return it to the starting position.
I hope you like the family bench workout.
What exercise is your favorite? 🤔
By the way, the camera operators for the family bench workout were my children. 😉
Source: “Functional Anatomy in Physical Education and Physiotherapy Studies” – Bogusław Marecki