8 biceps exercises with dumbbells at home

Dumbbells are versatile equipment. With their help, you can work out many muscles, and if you purchase several sets of dumbbells of different weights, you can effectively exercise at home, gradually increasing the load. Let's look at a set of exercises with dumbbells for hands.

• Arm muscles - anatomical atlas
• Pump up your arms with dumbbells
• Techniques and options for bending arms, pumping biceps at home
• Exercise: lifting dumbbells in front of you
• Pumping deltas. Features of dumbbell raises
• Two options for dumbbell and barbell rows to the chin
• Bent over arms raise
• Bent-over dumbbell row
• Standing Dumbbell Row
• Dumbbell rows on a bench
• Supported dumbbell row
• Extension of arms from behind the head
• Extension standing and sitting
• Lying extension
• Scheme of training for arms with dumbbells at home
• Lesson plan. Pump up large biceps, pectoral muscles and front deltoids quickly and correctly
• Plan with emphasis on triceps, middle and rear deltoids, back muscles

Biceps anatomy

The biceps is a very small muscle group. This biceps muscle begins under the deltoid and continues below the scapula. Its basic function is to rotate the wrist and flex the arm.

Because a powerful physique is associated with big arms, many athletes focus their energy and attention on building biceps.

These smaller muscle groups tend to respond differently to larger muscle groups because they have limited participation in daily activities outside the gym. They will respond almost immediately to any stimulation because they don't work much. When we start training, it is an extreme shock to the body, in this case to the biceps. In response to the shock, the biceps begins to adapt to it and becomes larger and stronger.

You can read more about the anatomical features of biceps training here. And now we will step by step analyze an excellent workout for biceps, which you will perform exclusively with dumbbells.

Is it even possible for a 13, 14, 15 year old teenager to get pumped up?

In fact, it all depends on your genetics. It will be the hardest for guys who have arms like the legs of a sparrow, and whose ribs are more prominent than their abs. Gaining weight as a teenager is very difficult.

If you're a chubby lover of grandma's pies, then this will be a little easier for you.

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The main difficulty will be nutrition. I remember my childhood and how we spent from morning to evening on the street and we clearly had no time for food. Everyone, with the exception of plump Seryozha, he always had a bun in his pocket.

Therefore, if you decide to become a pumped-up male, then be prepared for the fact that you will have to go home and eat on a schedule.

The next difficulty is that you won’t be able to push yourself too hard in the gym. The fact is that at this age the spine has not yet formed; if you give a large axial load, this can lead to dire consequences. Therefore, I would advise you to first use the services of a personal trainer.

But, despite all these difficulties, it is possible for a teenager to get pumped up. The main thing is that you have a desire and approach this matter responsibly.

How to pump up biceps correctly and quickly

Both men and women need to perform the same number of repetitions to gain mass, but the weight will be different.

To gain mass, perform 8 to 12 repetitions in one approach. The weight is selected so that it is impossible to perform more repetitions

It makes no sense to train your arms more than twice a week, even though the muscle recovers in 1-2 days, do not forget to pay attention to other muscles.

For a speedy recovery, after training it is recommended to stretch the loaded muscles well. To do this, stretch your hand in front of you with your palm up, grab it with your other hand and press down on your wrist so that you feel the biceps stretch. The fibers will return to their normal state, they will not be stiff and inelastic

It is important to do a warm-up first for muscle growth. Warm muscles are less susceptible to injuries and sprains

Correct technique is 80% of the success of a productive workout

It doesn’t matter what weight you work with, if the biceps curl is performed by additional muscles, with the help of body sway and inertia. Exercises for the biceps are performed isolated and concentrated, which means that other muscles do not need to be involved

Exercises for biceps are performed isolated and concentrated, which means that other muscles should not be involved.

To begin with, you can perform the arm curl technique while sitting or standing against a wall, so the body will be fixed and will not be able to swing. The movement of shoulder flexion should be faster, and relaxation and extension should be slower. The negative phase is of great importance for mass growth; in this phase, tension is maintained, in contrast to simple extension, which was not accompanied by effort, but only by a fall. Perform all exercises efficiently, training with both dumbbells and a barbell. Rest between sets for no more than two minutes.

“Basic standing barbell curls allow you to pump your biceps with heavy weights.”

Arm workout with dumbbells to reduce volume and improve muscle tone

It is a common misconception that you can lose weight in the arm area by doing only isolated exercises. And that only biceps curls and reverse push-ups will help you get your arms in order.

However, the best strategy is to do a well-balanced workout that targets all muscles: legs, core, upper body, and cardio. This, along with a healthy diet, is the key to reducing not only your arm fat percentage, but to toning your entire body.

Don’t be alarmed that this home complex may seem like it’s only aimed at quickly pumping up your hands. As soon as you start doing the exercises, you will immediately realize that your whole body is working.

For best results, do this workout program at least 3 times a week, making sure to include leg and butt exercises as well.

Equipment:

• 1 fitball
• 1 pair of 10-pound dumbbells (Note: You may want to use heavier weights on some exercises and/or lighter weights on others—choose based on your physical capabilities).

To do this workout you need:

• Perform all repetitions of each superset (pair of exercises) in a row without stopping.
• Rest 30 seconds between each superset.
• Rest 2 minutes after completing all three supersets.
• Perform 20 reps of mountain climbers as a warm-up and cool-down.

Note for Beginners: If you are new to fitness or strength training, you can do this arm workout without any weights or with very light ones (1 to 3 kg). You can also perform fewer reps and sets than suggested, but you will still be able to pump up your arms to the fullest with this routine.

How to quickly pump up your arms at home

Time to move from theory to practice. The choice of arm exercises that you can do at home is quite wide, so you can easily create the optimal set for yourself.

Exercises with an expander

An expander will help provide stress to your hand and forearm: squeeze or stretch it (depending on the model of the projectile) for two to three minutes with maximum effort.

Push ups

This is one of the most effective exercises for working the triceps. It can be done in various variations: with legs raised, clapping, with a narrow or wide grip.

The classic version of the exercise is performed like this: while lying down, bend your elbows slightly. The palms should be under the chest; Straighten your body and fix your legs hip-width apart.

Bend your elbows until they form a right angle. When bending your arms, inhale air, and when straightening, exhale. When doing push-ups with a close grip, place your palms so that they touch each other.

When doing push-ups with a wide grip, your arms should be spread as wide as possible. At the same time, you should not straighten your elbows completely. Push-ups in which the feet are fixed above the palms, for example, on a bench, are also effective.

Reverse push-ups

Reverse push-ups and triceps are great for targeting your triceps. To perform them, rest your hands on a chair and place your feet on a second chair. Slowly bend your elbows, as if lowering yourself between them. After this, straighten your arms. Remember that all movements should be slow and without jerking.

Pull-up on the horizontal bar

When answering the question of how to pump up a man’s arms at home, don’t forget about the horizontal bar. This projectile will help work out your biceps. Pull yourself up with a narrow, wide and medium reverse grip - your palms should be turned towards your face. Raise your chin above the bar, your back should bend slightly. Try to make movements smoothly, without jerking.

Exercises to train chest muscles

Pump up your pectoral muscles at home

It’s possible, but it’s difficult with dumbbells alone. After all, the chest muscles are quite large, and they need to be trained very hard. Although, if you do not pursue the goal of conquering the bodybuilding Olympus, then basic exercises will be quite enough for you. And an additional bonus will be our article dedicated to pumping up the pectoral muscles without going to the gym.

Diligence and time are the key points of training

There are no difficulties or difficulties in performing training to pump up the biceps and triceps muscles. All exercises are quite simple. To achieve results, you just need not to be lazy and be patient. The main thing is to train not occasionally, but systematically. You need to study strictly according to the established schedule, without missing classes.

The frequency of exercise depends on your body type. Naturally lean athletes need to exercise 4 to 5 times a week and eat heavily. You shouldn't expect quick results. You won't be able to pump up your arms in two weeks of training. You need to be patient and not deviate from your intended goal.

If you are persistent and consistent, do not neglect training, doing 1-2 times a week, your efforts and efforts will not be in vain, and your hands will acquire the coveted definition and become a source of pride.

Recommendations from fitness trainers for performing arm exercises

How and when is it better to perform exercises for greater benefits?

Qualified experts believe that arm training becomes more effective if you follow certain rules.

These rules include the following:

1. The complex should take no more than 30-40 minutes. A longer workout, to maintain strength, requires a decrease in intensity, which negatively affects its quality.
2. You cannot perform exercises on the same muscle groups every day ; you need to take breaks to unload them.
3. To prevent overheating and dehydration during physical activity, before training and throughout the day, it is necessary to consume the amount of fluid required by the body, especially in the summer.
4. It is necessary to include the right amount of protein in your diet to restore muscle mass.
5. It is important to remember that carbohydrates for the body are the main source of energy obtained by a person as a result of digestion. Physical exercise requires considerable energy expenditure, so you need to replenish your strength in time for productive work on building a beautiful body.
6. During a cold, any active training is excluded due to the additional stress on the heart.
7. The set of exercises should be repeated 3 times a week for 20 minutes.

Basic mistakes made during training

The beauty and firmness of women's skin depends on many factors.

The first step will be to bring your weight back to normal. The presence of excess subcutaneous fat will negate all the results of hard work to create relief.

It is only necessary to begin active physical activity aimed at improving the shape of the elbow and shoulder areas by adjusting your diet. The most optimal option should be considered “fractional” nutrition, that is, increasing the number of meals per day and reducing portions.

Exercises for creating a beautiful arm shape for women should not be performed using small weights, since effective tightening of sagging skin and muscles in this situation is not guaranteed. Dumbbells weighing 2-3 kg are called a suitable load.

Larger weights can overload the muscles and injure them. The problem of loose skin on the hands of women is unpleasant, but solvable. The main thing is to act methodically: do not skip workouts, monitor your drinking regime and carefully select food products.

Biceps workout with dumbbells from an expert

• 5 approaches
  Read also:  Fitness elastic band (mini-bend): what is it, what is it for, where to buy + 40 exercises

  6-12 repetitions

• Body Part: Biceps

  Equipment: Dumbbells

Attention: In the initial position, the palms are directed towards each other. When lifting the dumbbell, turn your hand with your palm towards your face.

• 3 approaches

  12 reps

• Body Part: Biceps

  Equipment: Dumbbells

• 3 approaches

  12 reps

• Body Part: Biceps

  Equipment: Dumbbells

Attention: starting position – arm bent at the elbow at an angle of 90 degrees

• 3 approaches

  12 reps

• Body Part: Biceps

  Equipment: Dumbbells

• 3 approaches

  12 reps

• Body Part: Biceps

  Equipment: Dumbbells

* — The service is in beta testing

In order for the peak of your biceps to evoke admiring glances from the fair sex and respectful glances from your colleagues in the gym, the arm muscles need to be trained wisely, and it doesn’t matter so much whether you pump them with dumbbells or a barbell, use a machine or your own weight. In addition, remember: muscles are forged not only in the gym, but also in the kitchen! Therefore, if you simultaneously begin to control your weekly menu, the result will not be long in coming

Sports nutrition will help speed up the process of gaining muscle mass - protein, creatine, gainer, arginine, BCAA, amino acids. These supplements are specially designed for athletes and fitness-active people of different fitness levels. Such drugs are completely safe, and their effectiveness has already been proven.

10 effective exercises against sagging skin on the hands

Exercises for sagging, flabby arms for women are very diverse.

Research has revealed that the most effective in such a situation are various types of push-ups and strength techniques using weights, performed smoothly and without jerking, 2-3 approaches for less than 8-12 times.

Raising arms with dumbbells to the sides while standing

This exercise is designed to train the deltoid muscles, which require carefulness due to their small size to avoid injury.

If this exercise is performed correctly, the middle fascicle of the deltoids should be involved ; if there is tension in the front and, especially, in the rear deltoids, then there is a clear violation in the distribution of the load.
Starting the movement from the starting position (standing, arms down), the elbows rise up and back so that the arms are spread out to the side parallel to the floor. Performed with a second delay at the highest point.

Bent-over dumbbell raises

The exercise is similar to the previous one, but the difference is that it is performed with a forward bend. The feet are fixed on the floor at shoulder distance, parallel to each other. The back remains straight, the shoulders are relaxed. The tilt angle should be 45°.

If in the 1st exercise the lateral muscles of the arms are involved, then when raising the outstretched arms in an incline, the rear deltoids work . This muscle group is not so much at risk of straining, so they can be loaded more actively.

It is important to perform dumbbell raises while maintaining the correct position, since deviating from it, the meaning of the workout is lost. For this reason, it is necessary to remember the typical mistakes of the exercise in question.

These errors include the following:

1. The elbows are turned not upward, but backward , which contributes to improper distribution of the load.
2. If the angle of inclination is too small , the middle muscles are worked, not the rear muscles, which are the target of this exercise.
3. Incorrectly selected weight of dumbbells or weights. Exercises for sagging arms for women involve heavy weights, but if you overdo it with such a load, it will be difficult to lift the dumbbells without bending the elbow joint, which is also a mistake.
4. The presence of straight upper limbs is unacceptable due to tension in other areas of the muscle tissue when performing the movement.
5. Tension of the back muscles.
6. “Round back” is dangerous due to overload in the lumbar region.

Standing Alternating Dumbbell Press

In this exercise, the shoulder girdle area is actively worked out.

In the starting position, the legs are slightly bent, shoulder-width apart. Alternating movement of the arms up and down gives a less intense load than parallel lifts , therefore they are more suitable for beginners and for women who want to tighten sagging skin of the arms and pump up muscles with the help of exercises.

When carrying out exercises, you should monitor your breathing: as you inhale, go up, as you exhale, go down. Movements are made only with the hands, all other parts of the body are statically fixed, the stomach and buttocks are tucked.

Classic push-ups

This exercise is considered basic because it involves many different muscles:

1. Large pectoral muscles.
2. Biceps.
3. Triceps.
4. Deltoid muscles.
5. Muscles of the body.

The required effect is achieved by applying pressure on the hands exclusively to the person’s own weight, which is why this exercise is perfect for women.

Taking a lying position, your arms are positioned at your sides, shoulder-width apart. The brushes are slightly turned outward. The body is straight and should not have any deflections. Push-ups should be performed slowly, with a delay in the lower position, leaving a small gap between the chest and the floor.

Experts recommend starting exercises with 1 set of 12 repetitions.

Don't miss the most popular article in the section: Cracks on the fingers - causes and treatment of the skin with folk remedies, ointments, masks and preparations. Photo.

Reverse chair push-ups

The main focus of the exercise is working with the triceps brachii muscle. In addition to it, the triceps and upper chest are involved. This push-up is considered one of the best exercises for tightening sagging arms for women , because the main effect is on the problem area.

When performing this exercise, you need to control your body position. To avoid injury, the chair should be securely secured so that it does not move to the side.

It is performed from a position with the back support on the bench with the arms and half-bent legs resting on the floor. Despite all the tangible benefits, it must be borne in mind that if there are injuries or other problems with the shoulder girdle, the described exercise is contraindicated.

Bench press

In addition to the pectoral muscles, the exercise involves the arms and shoulder girdle. You can use different weights (dumbbells, barbells, weights). The only point that must be taken into account is that the weight must be an unsecured projectile.

Lying on the floor or on a machine, with your elbows bent and your arms spread to your sides, rise perpendicularly upward. Feet should be pressed firmly to the floor.

Professionals advise treating the exercise with caution: do not do more than 15 times and more than 2 repetitions, so as not to overload the muscle groups involved.

Dumbbell biceps curl

Chest curls using dumbbells challenge the front shoulder muscles, toning them. In most cases, the movement is performed while standing.

The elbows are pressed tightly to the body, the feet are shoulder-width apart, and the stomach is tucked throughout the entire exercise. Execution should be smooth, with a delay at the top point.

Placing dumbbells behind your head

Standing straight, your legs are placed a short distance apart from each other. The dumbbell is taken in the hand and smoothly rises and is placed behind the head when the elbow is bent. Then, the action is performed similarly for the other hand.

This is a good exercise option for women with sagging arms, not only because of the correct load, but because of the stretching of the side muscles, which is necessary to improve blood circulation.

French triceps press

When this exercise is performed correctly, the triceps becomes the main area worked.

The starting position requires a certain flexibility, since it is necessary to raise your arms up from a standing position, bend them at an angle of 90 degrees, and lower them down to your back, then returning to the starting point. For the French press, a norm of 10-12 repetitions and three approaches is also recommended.

Pushing your arms back with dumbbells

Starting position - legs together, body slightly tilted forward, back straight. Hands with dumbbells are bent at the elbows at an angle of 90 degrees and fixed at chest level.

As you exhale, you need to move your arms straight behind you, and as you inhale, return your arms with dumbbells to their original position.

Dips

The entire load on the muscles of the chest and arms in the exercise is achieved by lifting your own weight. The body should be straight, like a stick, so that the pressure when pulling is distributed correctly, loading the triceps. Reaching the top point, the arms straighten completely.

Standing dumbbell curls for pumped up biceps

And again the rise! We're not done yet, but we're almost there. To effectively tone your biceps with these dumbbell curls, start the first set with the heaviest weight you can lift and then work your way down to failure. So you start with a heavy weight and end with a light weight. The goal of this approach is to completely overload the biceps to ensure that they are truly tired and to give them the impetus for intense work.

Using a reverse grip, grab dumbbells with the maximum weight you can lift, palms facing forward. Curl the dumbbell while keeping your elbows stationary and close to your body. Do three repetitions with the maximum weight, then decrease the weight until you are unable to do at least one more repetition.

Your weight loss should look something like this:

• 1 x 3 reps
• 1 x 5 reps
• 1 x 7 reps
• 1 x 10 reps
• 1 x 10 reps
• 1 x 15 reps
• 1 x 20 reps

How to pump up your arms at home - video

If you want to master a complex that will pump up the main muscles of your arms, pay attention to the following video. The trainer shows exercises that are easy to do at home

To do this you will need dumbbells and some time twice a week.

The video gives recommendations on how to exercise correctly, how many times to perform each exercise, and how to breathe correctly. In addition, the trainer tells you which muscle group each movement is aimed at working.

Now you know how to make the muscle fibers of your arms work, giving these parts of the body a beautiful athletic shape. Remember that even the most effective complex needs to be changed from time to time, the weight of the equipment increased, and supplemented with new exercises. Don't forget about proper rest.

Three pillars in gaining arm mass

This headline insists on one thing - in order to pump up your arms with dumbbells, you will need to meet several conditions.

1. A muscle growth stimulator (testosterone) must be present in the body.
2. For muscle growth, building material is needed (a balanced diet).
3. You must have correctly and individually selected exercises.

The sum of these three points will lead you to strong, sculpted hands. Please note that we are not talking about how to quickly pump up your arms with dumbbells - nothing is done quickly in bodybuilding. Although the concept of “fast” is very relative. If six months is fast for you, then you will definitely be satisfied.

Testosterone is produced during strenuous exercise (when you do a full body base). If we are talking about natural sports, it is impossible to obtain a decent increase in the strength and mass of arm muscles without basic exercises.

Your genetic potential for testosterone production also plays a role. It happens that its level goes off scale due to natural reasons. And for some it is on the verge of normal. Both cases are normal individually, but muscle growth will be completely different. That’s why someone boasts that everything is growing normally, while others work hard for years, through cubic meters of sweat, achieving a slight increase in muscle mass.

When you have enough hormones, but not enough building materials in your body (for example, protein), no exercise will help you pump up your arms with dumbbells at home. This is the second whale and it is called food.

Provide yourself with the right amount of proteins, fats and carbohydrates. A convenient solution would be sports nutrition, because eating enough protein with regular food can sometimes be difficult.

And here comes the third pillar - exercises for the arm muscles. We will look at training exercises with dumbbells for men.

Each body reacts individually to physical activity. But in one thing we are all the same - if you load your muscles to the limit, they will grow. Well, if handled carelessly, you can also get injured. After all, even the simplest arm exercise with dumbbells, if done incorrectly or with too much weight, can carry the risk of traumatic injury.

Therefore, you need to train with dumbbells at home after carefully studying the technique or under the supervision of a more experienced athlete who has already been able to achieve something on his own. Even one year of experience in the gym may be enough to understand the essence of the exercise. A person will already be able to detect incorrect technique and point out obvious errors.

Sample lesson program

As already noted, the proposed exercises for the pectoral muscles with dumbbells are suitable for both men and girls. This means that the program can be used by both sexes. The only difference is the weight load.

1. Warm up: Warm up your body by jumping rope or jogging around the house (10 minutes). After this, stretch your hand joints.
2. (3-4/8-12).
3. (3-4/12-15).
4. (3-4/12-15).
5. Push-ups for the pectoral muscles (men - 3 sets to failure, women - 3/10-12).

At the end of the session, stretch your pectoral muscles for better recovery. Complete the program 2 times a week, gradually increasing the weight of the dumbbells. After 8-10 weeks, change your training plan. Read more about post-workout stretching →

Delt training

Many women are afraid that they will pump up their weightlifter's shoulders with delt exercises. These fears are unfounded. If you choose the right weight of dumbbells and do not take anabolic steroids, it is impossible for women to pump up their deltoids. However, there is another danger here.

With the wrong technique of delt exercises, you can pump up the trapezius - the upper back muscles that move to the back of the neck. Women do not need a powerful scruff, therefore, when training deltoids, you must follow the following rules:

• Do not raise your elbows above the level of your shoulder joints;
• The shoulder girdle must be lowered; you cannot shrug your shoulders or raise them.

Control yourself during the exercises, make sure that the trapezius is not involved in the work.

Dumbbell press

Pressing weights while standing puts more stress on the lower back. To avoid injury, women should perform exclusively the “seated” version of the press, making sure that their back always remains straight.

1. Sit on a gymnastic bench or chair with a backrest and rest your lower back against it. Feet rest on the floor, back straight.
2. Bend your arms with dumbbells, placing the dumbbells at ear level. The elbows are spread out to the sides, the forearms are vertical, the hands are turned forward. This is the starting position.
3. Lift the weights upward, keeping your elbows slightly bent.
4. Hold at the top for 2 counts. The dumbbells move in a vertical plane, do not touch, their axes are on the same line.
5. Lower the dumbbells to the starting position. Without pausing, repeat the press.

When performing a bench press, remember that this is not a push. The weight should be gently squeezed, not pushed out.

Lateral dumbbell raises

This exercise is sometimes called “lateral swings.” This is wrong, when performing it there should be no swings, only smooth, slow movements.

1. Stand straight, hands with dumbbells down, palms facing the body.
2. As you inhale, lift the dumbbells out to the sides until horizontal.
3. At the top point, hold the dumbbells for 3 counts.
4. The shoulder girdle is lowered, the elbows are “soft”, slightly bent, the axis of the dumbbells is perpendicular to the body in all positions.
5. As you exhale, lower your arms down.

Important details:

• lifting must be done slowly, without jerking;
• lift dumbbells no higher than horizontal so as not to load the trapezius;
• Do repetitions without pauses, continuously.

Biceps training with professionals

Advice from Yuri Spasokukotsky

Despite intensive training, the biceps may stop growing for the following reasons:

• the weight is taken incorrectly when performing exercises with a barbell. It is necessary to work with a weight of half of your own body weight. If you weigh 100 kg, then choose a barbell weight of at least 50 kg
• undesirable loads on the wrist and elbow joints and spine. The athlete cannot increase weights because the hands, elbows and back begin to hurt, and therefore muscle mass stops growing

Training program:

• simultaneous lifting of dumbbells from a sitting position. Make sure your elbows are pulled back. The emphasis is on the long head
• lifting a medium-weight dumbbell with the elbow extended forward. The main load falls on the short head
• lifting a barbell with a curved bar with a reverse grip - take the weight of the equipment 50% of your own weight. Both bundles of the muscle group are actively involved

Biceps exercises in the gym from Denis Gusev

Before starting strength exercises, Denis recommends warming up. Include in your warm-up program: a treadmill (10 minutes), various stretches for all muscle groups.

Denis believes that the following will help achieve the desired goal:

• flexion and extension of arms on a block with a rope handle
• arm extensions on the lower block in a lying position
• curling arms using a straight barbell and a reverse grip
• bodyweight dips
• curling arms using a curved barbell on a “desk”
• concentrated flexion and extension.

Advice! It is important to add variety to the exercises, perform them at different angles and amplitudes. Vary the number of sets and reps, but don't overdo it.

Remember that this muscle group “loves” high repetitions.

The best dumbbell exercises for triceps

The movements below are great for toning your arm muscles outside of the gym.

Bench press

Performed according to the following scheme:

• Take dumbbells in your hands and lay them either on the floor or on a bench, that is, a stable horizontal surface.
• The shells are squeezed out and deployed in parallel.
• The arms are lowered along the body to the lower chest or upper abdomen with inhalation. Elbows should not be moved to the side.
• Be sure to ensure that the hands are perpendicular to the plane of the floor, and the elbows are moved exclusively next to the body.
• No delays. The dumbbells immediately squeeze and exhale the air from the lungs.

This exercise is a classic for working the triceps. It requires careful execution and complete control over every movement made. Thanks to such presses, the triceps become more prominent, and, most importantly, increase in volume.

French bench press

This is done using the following technique:

• Take a comfortable lying position, with the main emphasis on your legs. It is most convenient to do the bench press on a bench or other surface that allows you to take the correct emphasis.
• They squeeze the shells in front of their faces. The dumbbells are slowly lowered to the sides of the head to the level of the forehead and the air is inhaled.
• Hands up to the elbows should be perpendicular to the floor surface.
• Exhale and extend your arm.
• All work should be carried out only thanks to the movements of the elbows and the force of the triceps.

The exercise can be performed on both hands simultaneously or separately on each. Everyone chooses the best option for themselves. This press gives the arms an aesthetic appeal.

French press standing

To do this exercise, you must adhere to the following technique:

• The dumbbells are held perpendicular to the floor above your head.
• The projectile is lowered behind the head and brought to the level of the cervical vertebrae, thereby stretching the triceps.
• You cannot move your elbow joints. They must remain motionless.

Similar to the previous exercise, this press is done either simultaneously or separately. The last option is considered more preferable.

A little anatomy

First you need to understand why forearms are so difficult to pump. To do this, you will have to open a reference book on anatomy, but you can explain everything on your fingers.

You need to start with the bones. Unlike the shoulders, and the main girdle that supports the muscles, the bones of the forearms consist of two main radial processes, which are much thinner than the others, this allows the wrists to rotate along their axis without any problems, providing high mobility of the hands. In return, you have to pay with force, since attaching large muscles to such thin bones is simply irrational from the point of view of optimizing the body's resources.

The second reason is even more prosaic. The forearm muscles are a complex multifunctional group of small fibers, each of which is responsible for its own action. Finger mobility is provided by as many as 5 muscle groups, while shoulder mobility is provided by 2 main groups. There are also muscles responsible for flexing the hand itself. This means that in order to pump up your arms, you need to try to use more exercises aimed at different small muscle groups. Namely:

• Brachialis;
• Brachioradialis;
• Flexors;
• Extensors;
• Round ponator.

Moreover, if an athlete is not involved in armlifting, then the main task is to pump up the flexors and extensors.

Arm muscles - anatomical atlas

Muscles are elastic fibers, thanks to which the arms can rotate, extend, bend, they can be moved away from the body or, on the contrary, brought towards the body.

The arm muscles respond well to training and quickly become stronger

Two large groups can be distinguished:

• from shoulder to elbow - brachial muscles
• from the elbow to the hand - muscles of the forearm

In addition, muscles can be superficial, that is, located under the skin, or deep, they are located under the superficial muscles, on the bones.

During training, we are most interested in the superficial muscles of the shoulder: biceps (or biceps), triceps (or triceps) and deltoids. They occupy a large area of ​​the shoulders and increase in volume well through exercise.

III Superset

Dumbbell press on a fitball and Dumbbell row with support on a fitball

15 reps + 10 reps

Technique for performing dumbbell presses on a fitball:

This exercise targets your pectoral muscles, as well as your triceps and shoulders, which are a must-work.

Lie with your back on the fitball, hang your head and neck. Hold the dumbbells slightly above your chest with your elbows touching the ball. Straighten your arms with dumbbells above your chest. Flex your arm muscles, then slowly lower yourself to the starting position.

Technique for performing bent-over dumbbell rows supported by a fitball:

This row variation is great for isolating one side of the body at a time, so you can focus on contracting your back muscles in more detail.

You're only using one of your dumbbells for this exercise, so set the other side aside.

Stand and lean forward, holding a dumbbell in one hand and touching the ball with the other hand.

Keep your knees slightly bent.

Make sure your spine and neck form one straight line.

Bring the dumbbell toward your chest, flexing your back at the top of the movement, and then slowly lower it until your arm is completely straight.

Repeat, focusing on your back muscles, and exhale each time you lift the weight up. After 10 repetitions, take the dumbbell in your other hand and repeat on the other side.

Shoulder exercises

A beautiful pumped up body also means a sculpted shoulder girdle.

. So warm up and get started with the most effective exercises for strong and expressive couch potato shoulders.

V Superset

Wide-grip push-ups with feet on a fitball and Dumbbell abductions on a fitball

8 reps + 10 reps

Technique for performing wide-grip push-ups with feet on a fitball:

Fitball push-ups are an extended variation of regular, simple push-ups. If you realize that this is too difficult for you, do not hesitate to lighten the load a little, there is nothing wrong with that.

Take a plank position on straight arms, but your feet should be on the fitball. Place your hands wider than your shoulders.

Slowly lower your chest toward the floor, supporting your chin and looking forward.

Return to the starting position and repeat, inhaling each time you lower.

Note: Your abs should be very tense during the movement. Do not move your hips, chest, neck or back; the only movement should be from your elbow joints.

Technique for performing dumbbell abductions on a fitball:

This exercise targets your rear deltoids as well as your triceps.

Lie on your stomach on an exercise ball with your arms hanging directly in front of you. Place your feet on a plinth against the wall behind you for added stability.

Raise the dumbbells at your sides until your arms are parallel to the ground. Flex your back, arms, and shoulder muscles as you exhale, then slowly return the weight back to the starting position.

Raising arms to the sides

POPSUGAR

“Lateral raises work the deltoids (the muscles that form the outer contour of the shoulders), helping to strengthen and build muscle in the forearms,” says Sherika Holmes, certified personal trainer and owner of Sherika Fitness.

• Stand straight, place your feet shoulder-width apart. Take a dumbbell in each hand - palms “look” at the body.
• Controlling each movement, while inhaling, raise your arms straight up to the sides. Your palms should be facing down and your arms should be parallel to the floor. Your hands should not be positioned strictly at your sides, but slightly in front, so that you can see them in your peripheral vision. Keep your body tense and your back straight, without allowing your spine to arch.
• As you exhale, slowly lower your arms.

This counts as one repetition.

Rocking out in the gym

It’s much easier for a teenager to pump up in the gym, because there are glands there. There are pieces of equipment both at the factory and at the construction site, it’s much more economical for the budget, but at this age you may not be allowed to go to the factory or construction site. But at the age of 18, you can safely leave school and go there to work, where you can not only get pumped up, but also earn money.

Now let's get down to business. If you still decide to go to the gym, then I recommend working out with a trainer, if you don’t want to ruin your health so badly in a couple of years, or even months, that you’ll never work out again.

By the way, in most gyms at the age of 13-15 you will not be allowed at all without a coach or parents, so discuss with your family the purchase of a subscription to the coach.

The most basic requirement for training teenagers is to minimize axial load, and at the very beginning it is best to eliminate it altogether. Gradually. When the back muscles become stronger, it will be possible to add basic exercises that involve an axial load, for example, squats, deadlifts, bent-over barbell rows, etc.

You can train in the gym 3 times a week, each of the three days will include certain muscle groups. A gym workout program might look like this:

Day 1, back and biceps

1. Pull-ups 4 sets of 8-10 reps.
2. Dumbbell rows lying on a bench 4 sets of 8-10 times (this exercise is similar to a bent-over barbell row; it is good because it eliminates axial load due to the fact that you are lying on a bench).
3. Wide-grip lat pull-downs to the chest, 4 sets of 10-12 reps.
4. Hyperextension 4 sets of 8-12 reps.
5. Lifting dumbbells while sitting on a bench, 4 sets of 8-12 reps.

Day 2, chest and triceps

1. Bench press 4 sets of 8-10 reps.
2. Incline dumbbell press 4 sets of 8-12 reps.
3. Reduction of arms in the butterfly simulator, 4 sets of 10-12 times.
4. Bench press with a narrow grip, 4 sets of 8-10 reps.
5. French press 4 sets of 8-12 reps.

Day 3, legs and shoulders

1. Squats with dumbbells 4 sets of 8-10 reps.
2. Leg press 4 sets of 8-12 reps.
3. Lying leg curls 4 sets of 10-12 times.
4. Seated dumbbell press 4 sets of 8-12 reps.
5. Barbell rows to the chin 4 sets of 8-12 reps.

You can train your abs at least on each of these days, or you can train them separately at home on days when you take a break from training in the gym.

You can do small complexes on the abs, for example, the following:

1. Hanging leg raises on the bar 15 times.
2. Lifting the body on the bench 15 times.

You need to do these 2 exercises without rest, repeat 3-4 times.

Workout #1: Legs

Don't have a special trainer? No problem! Tone your legs and lower body, make them stronger and build muscle with this simple at-home dumbbell workout program for men to increase muscle mass throughout the body.

1.1 Goblet squats

Goblet squats target the quads, hamstrings, and glutes. This exercise requires only one dumbbell.

How to do it:

• We hold a dumbbell in front of our chest in a vertical position so that the palms of our hands are located on the underside of the upper plate. Now we stand so that our feet are shoulder-width apart and our toes point slightly outward. We tighten our core muscles and look straight ahead.
• Push your hips back, bend your knees, and squat until your thighs are parallel to the floor. We try not to bend our back and do not make sudden movements.
• We get up, returning to the starting position, and repeat.

1.2 Romanian deadlift

Develops the muscles of the hamstrings, gluteal muscles, and lower back muscles.

How to do it:

• We stand so that our feet are shoulder-width apart. They should also have their knees slightly bent. Hold a dumbbell in front of your hips.
• Push your hips back and lean forward without bending your lower back. We lower the shells down until they are located just below the knees.
• We push our hips forward and stand up, and try not to lean back, as this will strain the spine too much.

1.3 Bulgarian split squats

It trains the leg muscles and is beneficial for hip mobility and also develops balance.

How to do it:

• We stand with our back to a bench or chair with a height up to your knee. Bend one leg and place its foot on the bench behind you. Now we make a small jump forward so that the other leg is in front.
• Bend your legs and lower your back knee as far down as possible towards the floor. Bend forward slightly without bending your lower back.
• We get up, returning back to the starting position, and repeat. After completing the required number of repetitions, we take a short rest, after which we begin to perform repetitions with the other leg.

1.4 Lying dumbbell leg curls

This movement is a more classic and simpler version of the hamstring exercise. It's not the easiest, but if you get used to it, you can effectively develop these muscles.

How to do it:

• We lie stomach down on a horizontal bench. This exercise can also be performed on the floor. Place the dumbbell between your feet and then squeeze your legs together to hold it in place.
• We begin the movement with fully straightened legs. Now bend your knees and raise your legs up until your shins are perpendicular to the floor.
• Straighten your legs and repeat.

1.5 Calf raises

This extremely simple movement will make your shins bigger! It trains both parts of the calf muscles; soleus muscle (smaller, located below) and gastrocnemius (larger, located above.)

How to do it:

• We stand with one foot on a low, stable step so that the toe is located on its edge, and the heel hangs down and is able to move up and down. We hold a dumbbell in one hand and use the other for balancing.
• We try to lower the heel as low as possible to the floor.
• We push up and stand on our toes. We are trying to rise as high as possible.

General recommendations

One of the most common mistakes many novice bodybuilders make is that they enthusiastically start training and pump their biceps every day. Such an approach not only does not bring results, but also exhausts the athlete.

Constant and regular stress on the muscles, which does not give the desired effect, can lead to reluctance to continue training and a gradual decrease in physical activity. Avoiding such consequences allows you to clearly understand that muscles grow only when training alternates with rest.

If the athlete has a bench press rack at his disposal, it is best to perform deadlifts and rows with a reverse grip, and squats with a barbell. Both isolating and complex exercises, provided regular training and proper execution, give guaranteed results.

And, as mentioned earlier, the main thing is that during the training both small and large muscle groups are involved, that is, one training is devoted to pumping up the triceps and back, and the other to the biceps and chest.

Of course, for some, this approach may not seem the most optimal, but it is supported by personal experience and has demonstrated its effectiveness.

What muscles need to be trained to have beautiful arms?

First, let's define the terminology. You should also know from a school anatomy course that the part of the upper limb from the shoulder joint to the elbow is called the shoulder, and from the elbow to the wrist - the forearm. Many people have forgotten about this, which is why they are confused.

The most famous muscles are the biceps. For many men, their volume is an indicator of strength and good physical shape, as well as a source of pride. But too voluminous biceps do not add beauty to women’s shoulders. However, the absence of a hint of these muscles cannot be called beautiful either.

Ideal biceps in women should be visible only when tense, and in a state of relaxation should have a smooth, elongated shape and create a pleasant roundness of the front inner part of the shoulder.

Another muscle important for the beauty of the shoulders is the triceps. Many women recognize this name under sad circumstances - when they are looking for information on the request: “exercises for sagging arms for women.” After all, it is weak, undeveloped triceps that are the reason why women have flabby tissue on their arms raised horizontally, resembling drooping wings.

And finally, the third muscle, without training of which the beauty of the shoulders will be imperfect - these are the deltoids. They are located in the upper parts of the shoulder, as if framing the biceps and triceps on top. Elaborated deltoids in women give the arms a chiseled shape, beautifully emphasizing the silhouette of the shoulders.