Arm muscle training methods

A perfect muscle line can increase a person's charm. For male friends, if they have perfect arm muscles, they can show their charm, but training arm muscles is not an easy thing. This requires the correct method of training arm muscles and also requires a coordinated diet. Next, let me introduce how to train arm muscles.

The key to arm muscle training is intensity. Only the arms are trained separately, and other large muscles such as the legs are not trained. During training, we will increase the intensity of training by shortening the interval between sets.

Action 1: Barbell narrow bench press

Repeat 12 to 15 times, 1 set of warm-up

Repeat 12 to 15 times, 4 sets of formal sets

60 seconds rest between sets

Choose a slightly lighter weight and do a set of 12 to 15 reps as a warm-up. Make sure to avoid locking the joints during training, such as when the arms are fully extended, as this will place the load on the joints rather than the triceps. Keeping your joints flexed will keep stress on your triceps, making the exercise more effective!

After the warm-up set, do the formal set. Choose a weight that can be used for 15 reps in the first set. More reps can allow more blood to flow to the triceps.

Action 2: Supine bar curl

4 sets (10 to 12 reps each)

Using a curled bar can greatly reduce the pressure on the wrists and focus more on the triceps. It is important to keep your elbows steady and your movements slow. Remember to keep your elbows out, as this will put more load on your shoulder muscles.

Action 3: Single-arm rope pulldown

3 sets (12 to 15 reps each)

The point of practice is to change a little bit. It is not to exhaustion. The purpose of this movement is to increase blood return to the triceps and increase the pump feeling.

The three methods introduced above are relatively effective methods for exercising arm muscles. If you really want to develop arm muscles, you still need to do some targeted training separately. In addition, you must remember to protect your muscles when training, and it is best to train under the guidance of a professional.