Before beginning our workout, we need to know the anatomy of our arms.
Our arms primarily consist of :
1. Short Head of Biceps Brachii.
2. Long Head of Biceps Brachii.
3. Triceps Long Head.
4. Triceps Lateral Head.
5. Triceps Medial Head.
6. Flexor Carpi Radialis.
7. Pronator Teres.
8. Palmaris Longus.
9. Flexor Carpi Ulnaris.
So, the First workout we are going to perform is:
1. Diamond Push-Ups: These push-ups are also known as 'Triangle Push-ups.' Basically, these push-ups are the advanced version of classic push-ups. Targets mainly the Triceps. To start, bring your hands too close together to form a triangle shape below your chest. Now, keep your back and your legs in a straight line and push yourself off the ground. Try to perform this workout at a slow pace for more muscle involvement. Inhale while you go down and Exhale while you come up.
SET: 3 Sets of 12,10 and 8 Repetitions.
The second workout we are going to perform is :
2. Towel One Leg Bicep Curl: As the name suggests, this is a very effective workout to train your biceps, basically the peak muscles. To start, take a towel and hold both ends firmly. Now, place your foot in between the towel and stretch the towel in a bicep curl pose. Your leg will work as the weights. Lay down on the ground for more improved results. Keep your pace slow. Inhale while you go down and Exhale while you come up.
The third workout we are going to perform is :
3. In and Out Push-ups: This workout targets the triceps and chest muscles simultaneously. To start, place both your hands on the floor slightly further from shoulder-width apart, keeping your feet together behind you while resting on your feet. Now, push through your chest and extend your arms to lift your body back to a push-up pose with your feet still together. Inhale when you go down and Exhale when you came up.
4. Two Leg Bicep Curl: This workout targets the Biceps and Forearms simultaneously. To start, take a towel and sit on the floor, keeping your back straight and your knees bend. Now, keep the towel under your thighs. Lift your feet from the floor and keep yourself balance only with your hips. Firmly hold the towel ends with your arms and slowly bring your thighs closer with the help of your arms. Hold in that position for about five seconds, then slowly release it. Inhale while you go down and Exhale while you come up.
The fifth workout we are going to perform is :
5. Triceps Back Dips Targets the long head of our triceps. This workout will give you a nasty pump. To start, take a chair and keep both your arms behind your back on the chair. Keep your feet together and knees bent. Now, slowly go down, keeping your back straight and explode while coming up. This workout can be made more difficult by putting weights on your legs. Keep your pace slow. Inhale while you go down and Exhale while you come up.
Sixth again we are going to perform is :
6. Two Leg Bicep Curl (Pumping Style): We will perform this workout after back dips, but this time in a pumping style. After performing the back dips, our arms will get fatigued enough and will receive a nasty pump. At that time, performing this workout will help the bicep muscles reach to its peak pump. This time we will perform this at a languid pace to feel the pump. When you squeeze your biceps, hold it for around five seconds and then release it slowly. Inhale while you go down and Exhale while you come up.
SET: 2 Sets of 12 and 10 Repetitions.
Seventh, we will perform:
7. Diamond Push-ups: Like the biceps, we will give a nasty pump to our triceps. Your arms should be on fire now. Perform Diamond Push-ups to explode your arms. This time we will perform this at a slow pace. The formation will be similar, but this time keep some weights on your back. This will make the workout more difficult to perform. Try to keep your pace as slow as possible and hold your position while you are all the way down. Feel the pump into your triceps. Inhale while you go down and Exhale while you come up.
SET: 2 Sets of 12 and 10 Repetitions.
Eight we are going to perform is:
8. Chair Up: Our arms are incomplete without proper forearms, and that's why this workout is here to make your forearms super muscular. To start, you will need a chair. Heavy chairs will become more effective as they will be hard to lift. Now, keep the chair in front of you and lie down in front of it. Please note that your torso needs to be on the floor. Extend your arms fully in front of you, and then grip one leg of the chair in each hand. Your elbows strictly need to be on the ground. Without raising your elbow, lift your chair using only your wrists and forearms. Hold in this position for about 30-40 seconds. Keep your breathing normal.
SET: 3 Sets of 30-40 seconds each.
The ninth workout we are going to perform is :
9. Crab Walk: This workout is effective for your forearms and effective for your abs. To start, sit on the floor with your palms next to your body and your fingers pointing sideways. Now, slowly push your hips from the floor and bend your knees at 90 Degrees in such a way that your feet are firmly placed on the ground with your thighs parallel to the floor, and your body is forming a straight line from the shoulders to the knees. Start walking forward, keeping the posture intact. Keep your breathing normal.
SET: 2 Sets of one minute each.
10. Fingertips Push-ups: This workout is difficult to perform, but with a little practice, it will become easy. To start, get in the form of a push-up with your palms beneath your shoulders and your body aligned. Now, slowly lift your palms and place your fingertips on the floor. Please note that you will keep your support only with the help of your fingertips and toes. Perform a push-up by lowering your body and then getting back to the initial position. Inhale while you go down and Exhale while you come up.
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