Arm Workout

Posted by Eric Hofmann on Sunday, December 15, 2013 Under: Health and Fitness blog

Greetings everyone, I, hope you are all doing well today as you come across our page. I would like to say thank you for taking the time to visit us. It has been great to see over the past few months the amount of views we are getting in regards to our, "workout" blog posts. Specific to different body parts. We hope to keep serving you in your health and fitness needs. All of our posts are written by certified trainers and/or experts in the topic being written about. Again, thank you for the visit! If you enjoyed our posts including this one. Please help spread the word with your social media outlets and connect with us on: Twitter, Facebook and Google+. We will follow, like, + you back!

Without any further distractions. Due to our popular demand of: Chest workout, Shoulder workout, Leg workout, Core workout and Back workout posts. Today we will be discussing the, Arms. And providing a free arm workout at the bottom of this post.

First, I would like to go over some of the basics of the human arm. Not only are they perhaps the most essential part of the human body - as they are what separate us from the rest of animal kingdom (specifically the opposable thumb). Our arms give us the dexterity and strength to get through our day to day lives as well as excel in athletics. The arms are made up of 3 muscle groups. Biceps, Triceps and Wrist muscles. Some could argue that the shoulders are also a part of the arms. However, I place them with the back and moreover as a separate entity all together. (hence, why shoulders received their own post!) And, as always when discussing these muscles with clients over the years. I am flabbergasted at how little they truly know about these muscles. For example the biceps - "BI" meaning two. There are two individual muscles that make up the Bicep muscles and they are a, "puller" as opposed to the Triceps - "TRI" meaning three. There are three individual muscles that make up the triceps and they are the, "pushers". Your wrists - to make a long story short are responsible for grip strength and dexterity of the arms and digits. Let's discuss these muscles a little more in depth:

Bicep Muscles:

The biceps brachii, is a two headed muscle that lies on the upper part of the humerus (long bone between elbow and shoulder). It's main function is flexing the elbow and supinates the forearm. The muscles are known as the long head and short head bicep. The long head would be best described as the head (muscle) that is located laterally (outside) of the arms. While the short head is located medially (inside) of the arms. Both of these muscles together are what make up the ball shape, of your arms when flexing the elbow joint. The short head is generally the muscle in view when looking in the mirror. Performing regular grip pull-ups, preacher curls, etc. Use the Biceps as primary movers. In general any pulling motion with the arms will involve the bicep muscle group.

Tricep Muscles:

The triceps brachii muscle is the large muscle group of the back of the humerus (long bone between elbow and shoulder). It's main responsibility is for the extension of the elbow joint (straightening of the arm). The tricep has three separate heads or muscle bundles known as: Long head, Lateral head and Medial head. The long head is located medially (inside or closet to the torso), Lateral head is located - you guessed it, laterally (outside) of the arm. And, the medial head is located, underneath both the Long and Lateral tricep head's. Think of the medial head as the base of the tricep muscle sitting on top of the Humerus bone on the back side of it. While the Long and Lateral heads rest on top of the Medial head. Performing dips, skull-crushers, tricep extension, etc. Use the Triceps as primary movers. In general any pushing motion with the arms will involve the tricep muscle group.

Wrist Muscles:

Also known as the forearm. Has two bones between the elbow and wrist/hand. Known as the Radius and Ulna. Perhaps two of the neatest bones we have as one of the bones literally bends or radiates over the other when we twist our arms. Kind of cool! The forearm contains many muscles including flexors and extensors of the digits. We will not go into detail of them. Just know they are there. Forearms muscles are responsible for all digit movements, wrist movements, dexterity, control and finite movements. Not to mention grip strength. Wrist rotation, wrist curls, grip holds are all excellent exercises that focus on developing the individual muscles of the forearm.

Hopefully, this post and the above two pictures give you a little bit more insight about your arms and their function. As always if you have any questions please feel free to contact us at anytime. Either by leaving a comment to whatever social media outlet you found us on or at the bottom of this post. And just like anything else I urge you to seek out professional help from a trainer when working out and/or designing a training program. Its one thing to workout and it's another to workout the right way. Why waste your time and efforts! Spend a little bit of money and invest in your health! (some plug coming) If you are interested in training with a trainer and/or getting a program made specifically for you by a professional. Take a look at our online personal training programs provided by Performance Training. We offer 6-8 week programs for $49.99. Each program is made specifically to you - the end user. Including a diet/nutritional guideline.

OK, as promised below is a Arm workout program. This is to be completed after a 5-10 minute warm-up:

  • Dips 3 sets x 12-15 reps
  • Skull Crushers 3 sets x 10-12 reps
  • Tricep Kick-backs 3 sets x 10-12 reps
  • Rope Pull-down 3 sets x 8-10 reps
  • Regular grip pull-up 3 sets x 12-15 reps
  • Standing barbell curl 3 sets x 10-12 reps
  • Preacher curl 3 sets x 8-10 reps
  • Wrist curl 3 sets x till failure
  • Plate grips 2 sets x till failure (timed) 

Focus on 60-90 second rest between each set. Now these rep ranges are not setup for anything specific other than strength - and overall a good, sound arm workout. I can promise you if done correctly your arms will be on fire when this workout is completed. If you are interested in mass, weight-loss, etc. Feel free to contact me and I would be happy to help you attain the correct rep-ranges for your fitness goals. To add some zest to this training. Perform it as a circuit. Meaning perform one set of each exercise, in-order, after you have completed one set of each exercise. Perform 2-3 minutes of cardio of your choice. Repeat till you have performed all sets. I, promise you one heck of a sweat and arms that will be screaming. Don't forget to finish off your arm workout with 35-45 grams of protein. Your arm muscles will sure appreciate that you do that!

Have a great day!

In : Health and Fitness blog 

Tags: arms  biceps  triceps  arm workout  arms training  bicep brachii  tricep brachii 
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