Sexy arms are always on the top of everyone's priority list. If you fall into this category, then these exercises are a MUST to obtain that sculpted, sexy look.
Pull-ups are one of the most challenging exercises but they are the most effective. If you want to get a shredded upper body, I recommend throwing in some variation of the pull-up into your strength training program.
If your pull-up game is not quite up to par, don’t worry- try one of these variations:
Assisted pull-up on machine as shown here
Banded pull-ups as shown here
Negative (eccentric) pull-ups as shown here
It took me years to be able to do a true pull-up so if you are not there yet- don’t worry! Consistency and patience is key, keep working at it and try hitting some variation of them two times a week.
2. Dumbbell Military Press
The military press, AKA the shoulder press, should be a staple in your program if you want to obtain toned sexy, sleek looking arms. Specifically in the front and rear delts, the traps, upper pecs and triceps. In order for your body to stabilize this movement, the core plays a big part in the move as well. I’m a huge fan of manipulating your own body weight and mastering exercises such as the pull-up. However the military press is another one that will get a lot of muscles in one single movement and allow you to get the most bang for your buck in the least amount of time.
Check out this video here to view a solid press with proper form.
3. Crazy 8’s
Crazy 8’s are another multi-functional move that allows you to use your time most wisely by tapping into more than one muscle at a time. It’s predominantly a shoulder exercise, but there is no denying you will feel this throughout your entire upper body. I would suggest starting out with a very light weight because the name of this move is telling in itself; it’s called crazy 8’s because it kind of is crazy! You do each part of this move eight times. It consists of lateral raises (doine 8x) scaption raises (done 8x) and close grip shoulder presses (also done 8x) which essentially means you are doing twenty four reps in one set- YIKES! Times that by three that’s 72 reps total! WHOA. Talk about high volume! But it’s a great move for those of us wanting to obtain that toned look in the arms.
Check them out here.
Push-ups are a staple move and are a fantastic exercise because they can be done anywhere with NO gym equipment!
If you want to get a shredded upper body, I recommend throwing in some variation of the push-up into your strength training program.
The Negative Push-up. If you haven't mastered the push-up yet, don’t worry! Try the negative pushup! The negative push-up is great for those of us who can’t do a pushup on the floor yet. Itb preps your upper body muscles to be able to eventually handle all of your body weight. If you are unsure of how to do a negative push-up, check out this video here.
Close grip Push-up. The CG push-up targets more triceps which all of us constantly want to tighten and tone. That lower part of the arm can be stubborn to tighten up so CG push-ups are a great exercise for that. They can be seen here.
A weighted push-up for those of you who have mastered the normal push-up looking for that extra kick is a great way to tighten, tone and strengthen the upper body. Check out this video here for a demonstration.
Wherever your fitness level is at, take your time and pick your starting point to go off of. Consistency and patience is key when it comes to mastering the push-up.