There are many arm-training movements, but among the many arm muscle-building movements, some people like to do curls and the like. If you want to increase the dimensions of your arms, it's not enough to just practice curls. You have to practice other movements. So what do you think are the exercises for training arm dimensions? Let’s go take a look below!
1. Narrow-grip bench press
Narrow-grip bench press is a way to exercise the triceps brachii. A good exercise that is very helpful for improving your bench press ability and can also increase the size of your triceps. When doing close-grip bench presses, how narrow should the grip be? It is recommended that the grip should be shoulder-width or slightly narrower. If the grip is too narrow, the pressure on the wrist will be greatly increased, making it easier to get injured and the effect will be worse. When doing a narrow-grip bench press, place your elbows close to both sides of your body, lower your shoulders, clamp your shoulder blades, keep your upper back close to the bench, and step your toes outwards on the ground to feel the force of your triceps brachii.
2. Seated neck arm flexion and extension
Seated neck arm flexion and extension can be done with dumbbells, barbells or ropes. Choose Actions that best suit you. When doing this action, the weight should not be too heavy, the movement should be slow, relax your wrists and do not use force on your wrists, and fix your head and shoulders to avoid neck injuries.
3. Supine arm flexion and extension
This action of supine arm flexion and extension requires higher stability. Therefore, it is recommended to start training with dumbbells or barbells with small weights. When doing this action, you must remember that the purpose of training this action is to extend the elbow and stretch the triceps brachii, and do not pursue heavy weights that will cause other muscles to borrow force. When doing supine dips, stabilize your shoulders and slowly bend your elbows to stretch your triceps.
4. Narrow-grip parallel bar dips and extensions
This is a trump card exercise for exercising the triceps, but this action is difficult and many people do it. This movement will be very strenuous and feel very unstable, evenPossible shoulder injury. It is recommended to use parallel bar auxiliary equipment to do this action. Start with light weight, keep your arms close to your sides, raise your head and chest, and move up and down as straight as possible, not too fast. Once you become familiar with this movement and gain strength, you can start trying bodyweight parallel bar dips. Practice bodyweight parallel bar arm extensions for a period of time. After you feel that this movement is very easy, you can start to bear weight.