How to exercise arm muscles and arm strength

Exercising arm muscles and strength can be achieved through a combination of targeted strength training and compound movements, including push ups, dumbbell lifts, pull ups, arm flexion and extension, and plank support.

1. Push ups

Push ups are classic weight training exercises that can simultaneously stimulate the triceps, pectoral, and anterior deltoid muscles. The standard posture requires the distance between the hands to be slightly wider than the shoulders, the core to be tightened to maintain a straight line, and the chest to be close to the ground and pushed up when descending. Beginners can start with kneeling push ups and gradually transition to standard movements. Practice 3-4 times a week, in 3 groups each time, until each group is exhausted, which can effectively improve arm endurance and explosive power.

2. Dumbbell Bend

Dumbbell Bend is designed for isolated training of the biceps muscle, and it is recommended to choose a weight that can complete 12 movements. When standing, keep your elbows close to both sides of your body, and lift the dumbbell at a constant speed with your palms forward to shoulder height. When falling, control the speed to avoid inertia compensation. Can alternate between hammer bending and rotary bending to stimulate muscle growth from multiple angles. During training, it is important to avoid relying on the waist and maintain shoulder stability.

3. Pull up

Pull up has a significant strengthening effect on the latissimus dorsi and biceps brachii muscles. When holding with a wider grip distance, it focuses on the back muscles, while when holding with a narrower grip distance, it activates the arms more. In the initial stage, elastic bands can be used to assist or with jumping inertia, gradually increasing to the standard to complete 8-10 times. This action requires the scapula to sink and tighten, avoiding shrugging or body swinging, and can simultaneously enhance grip strength and overall coordination of the upper limbs.

4. Arm flexion and extension

Double bar arm flexion and extension mainly exercise the triceps and lower chest muscles. At the beginning of the action, extend your arms to support your body, slowly bend your elbows to make your upper arm parallel to the ground and push back. Forward leaning increases chest muscle involvement, while upright posture focuses more on the triceps. If you are unable to complete self weight training, you can first use equipment to assist or do inclined arm flexion and extension on a stool, gradually increasing the weight and strength.

5. Flat plate support

Static flat plate support strengthens the core and shoulder arm stability through equal length contraction. When the forearm is pressed against the ground, the elbow joint should be at a 90 degree angle, maintaining a straight line from the head to the heel. Hold for 30 seconds to 2 minutes each time. Advanced individuals can try using a single arm tablet or increasing back load, as this endurance training can enhance the ability of muscles to continuously exert force and lay the foundation for dynamic movements.

Arm training should follow the principle of gradual overload, increasing weight or number of groups appropriately every 2-3 weeks. Dynamic stretching and foam axis relaxation before and after training to avoid muscle stiffness. Ensure a dietary intake of at least 1.5 grams of protein per kilogram of body weight, and supplement energy with compound carbohydrates. Sleep for no less than 7 hours to promote muscle repair and avoid training the same muscle group for two consecutive days. If joint pain occurs, adjust the movement mode and consult a professional coach or rehabilitation therapist if necessary.