The ultimate display of fitness is usually buff arms, and the good news is you don’t have to go to the gym to bulk up these muscles! There are several exercises that can be done at home. Perform these easy exercises three times a week on non-consecutive days.
The best way to get buff arms is to first decrease overall body fat by doing 30 minutes of moderate aerobic exercise. This will help get your heart rate going and get the most out of the next part of your workout. There are several parts of the arms which need to be worked to provide a balanced look.
The deltoid muscle sits at the top of the shoulders. To enhance the appearance of big arms these muscles should be worked at least twice a week. Stand straight with arms down by your side while holding a pair of dumbbells. Palms should face the body. With arms slightly bent, exhale and lift the weights directly in front of the body stopping at shoulder height. Inhale and slowly lower back down. Do 3 sets of 8 to 12 repetitions. This exercise can also be done by lifting the arms out to the side to shoulder height.
The deltoids are also worked using the overhead press. Sit with your back straight. Hold the dumbbells by your ears with palms facing forward. Exhale and lift the weights straight up. Do not lock the elbows. Inhale and lower the weights to the starting position. Do 3 sets of 8 to 12 repetitions.
The biceps consist of two muscles and are located in the front of the arm. To increase the size of this muscle, try a standing bicep curl. Stand straight while holding a curl bar. Keeping the elbows tucked to your side, curl the bar to your chin then lower the bar to the starting position. Do not allow the bar to bounce off any part of the body. Do 3 sets of 8 to 12 repetitions.
Another bicep exercise is the alternating dumbbell curl. Stand straight while holding two dumbbells at your sides with palms facing your body. Exhale and curl the dumbbells with palms facing your head. Inhale and lower the dumbbells back to the starting position. Make sure you stand still with elbows at your side. Do 3 sets of 8 to 12 repetitions.
The triceps cover two-thirds of the arm and are normally the weakest of the arm muscles. Select a sturdy bench or two chairs. Raise yourself with elbows locked and feet on the floor. Lower your body by bending at your elbows. Push yourself back up by straightening your arms. Do 3 sets of 8 to 12 repetitions.
Close grip push-ups also condition the triceps. Lay face down into a push-up position. Place your hands under your chest with index fingers and thumbs touching making a diamond. Do 10 push-ups. Once you can master 10 add a clap between each repetition.