How to pump up your arms?

Our arms are made up of four muscle groups: deltoid, triceps, biceps and forearm. For some they are less developed, for others they are well developed. Therefore, in order to pump up one part of the body well, you need to develop others, since our body is a system in which one muscle group interacts with many others.

When performing a bench press, where the pectoral muscles work, a large load is placed on the triceps. Especially if you do the bench press with a narrow grip.

Dips are the most effective triceps exercise. It is especially good for muscle growth to work with weights and additional weight. In order for your muscles to be sculpted, you need to exercise regularly in the gym!

Pull-ups on the bar or pulling a block behind the head (on the chest) when training the back, also use the arm muscles - the biceps. He is exposed to heavy loads, thereby accustoming his hands to heavy weights. The most effective biceps exercise is the standing barbell curl. To perform this exercise correctly, without feeling discomfort, you need a strong back and strong forearms. If it is initially difficult to perform this exercise, then you can train your biceps on a Scott bench (biceps isolator). Find out how to pump up your wings quickly and easily!

To pump up the forearm, exercises such as lifting the barbell with your hands, palms up, and bending your arms at the elbow joint while standing, palms down, are suitable. Lifting the barbell with your hands is performed as follows: in a sitting position, rest your hands on your legs so that your hands are behind your knees. Take the barbell with your palms up and smoothly lower and lift it with your hands. It is advisable to hold back a little when lifting.

If it is not possible to go to the gym, then at home, pumping the forearm and biceps is done in the same ways, but with improvised things, for example, the hands can be trained with an expander. If you have dumbbells, then that's great. Triceps training at home is done as follows:

1. push-ups from the floor, with a minimum distance between hands;
2. seated French press with dumbbells;
3. French bench press with two dumbbells You can also do it with a barbell.