The 7 Best Exercises In The World For Hyper Muscular Arms
Include these arm exercises in your sports routine in order to have hyper muscular arms.
The Ultimate Exercises For Arms
Ask seven people which are the best arm exercises in the world and you will certainly have very varied answers. Movements that trigger a muscle development in a person may not give the same results on another person. This is another reason why we constantly change selections of exercises, series, repetitions and rest periods offered to you.
Are the next seven exercises the best exercises for the arms of all time? Yes, according to Eraldo Maglara, because it was those who helped him and his clients to carve bigger and stronger arms. Are these the best exercises for you? Tell us in the comments.
1- Inclined Flexion With Dumbbells
Inclined flexions with dumbbell are made on, you guessed, an inclined bench at an angle between 30 and 45 degrees in order to put a maximum tension on the long head of the biceps.
“By letting your arms extend naturally on either side of the bench, your biceps are the only muscles that benefit from this movement,” says Maglara. It is a very good exercise to carve arms well rounded and well defined.
2- Standing Flexion With Long Dumbbells
Standing flexion with long dumbbells are a good exercise for people looking to have more muscle at arm level. The reason? Flexions with Long dumbbell are known to produce serious results.
“It’s effective because the movement requires control and good technique throughout the exercise,” says Maglara. “Force your biceps to activate additional muscle fibers by holding one or two more seconds when you are at the top of the flexion. This will allow you to gain more muscle mass. ”
If flexion with long dumbbell is a basic element of your sporting routine for some time, change grip and opt for one moved closer or for a wide, or done seated exercise.
3- Concentrated Flexion In The Seating
When this insulation movement is achieved slowly, without resting on the momentum, it can help you have bigger biceps.
“You are in contraction throughout the [movement]. Your biceps are contracted from the beginning to the end of the flexion, says Maglara. You can occasionally perform concentrated flexion with cable. During these two exercises, do not forget to contract your biceps to the climax of the movement.
4- Diamond Pumps
Making a series of pumps is a very good way to strengthen your abdominals, your pectorals, your triceps and your deltoids. If you want more focus on the triceps, make diamond pumps (triangular pumps). A study by the American Council on Exercise (ACE) showed that diamond pumps were the most effective movements to engage muscle activity.
“Diamond pumps are an excellent exercise to make triceps work intensively,” says Maglara. Keeping your hands next to each other, like a triangle, your triceps are always energized both concentrically and eccentrically. You will then intensely work your muscles. ”
5- Double Bars
Double bars do not require much equipment (a chair, a bench or parallel bars) but they offer great results. In the study mentioned above, double bars are also cited as one of the most effective triceps exercises.
“It may seem like an easy exercise, but you lift your own body and the majority of my clients have found this exercise both challenging and beneficial,” says Maglara.
6- Triceps Forehead Extension
As long as you pay attention to the weights you choose and you realize both the concentric and eccentric portions of the movement by keeping control, no problem. Whether it’s made with a cable, a long dumbbell, a dumbbell or an EZ bar, this movement can add more mass to your triceps and better draw them.
“Concentrate on the lower portion of the movement by holding the bar for one or two seconds and then gently bringing it back to the starting position. This will require your triceps to work more muscle fibers. ”
Another tip: back your arms so that they form an angle of 45 degrees with the ground. This will help the muscles to be better stretched and to remain energized during each repetition. You can also make the movement even more intense by realizing it on an inclined bench.
7- Mental Endurance
Okay, okay, it’s not a movement for the arms in itself. However, your level of concentration is directly related to how you train. More concentration equals more muscle development. End-point.
“We tend to focus so much attention on outside influences instead of concentrating on our inner strength,” says Maglara. The important point is how to plan your strategy of the inside. ”
He continues by stating that “the best advice that a coach should give you is to use the power of your mind to achieve your sporting goals. When Arnold Schwarzenegger won the title of Mr. Olympia in 1975, his main goal was to mentally decompose his opponents as well as connect to his inner self to overcome obstacles. And it worked! “