Top 20 exercises for arms at home (photo)

Fitness and bodybuildingFor women

Without training your chest muscles, you will not achieve perfection. Find out why you shouldn't avoid chest exercises!

Author:

Shannon Clark

Most women who go to the gym tell trainers that they would like to get a firmer stomach, beautiful buttocks and slimmer thighs. And they almost never talk about wanting firmer breasts. The fact is that many women believe that breasts should not be part of their workout routine.

They think that only men need to train their pectoral muscles because they are afraid that training their chests may make them less feminine. Ladies, such reasoning is nonsense! Forget about it. If you want to be proud of your body, you need a complete program including chest exercises.

Debunked myths about training for girls and tips for creating a program will help you get rid of your fears and make your breasts attractive!

What muscles work during the bench press?

This exercise is designed to train most of the muscles in the upper body. The exercise develops the pectoral muscles, abdominal muscles, triceps, and the anterior deltoid muscles. If we talk about the technique of performing a bench press with a “bridge,” then the latissimus dorsi muscle is also included in the work.

Circuit training for fat burning

The main goal of circuit training is to burn fat and create beautiful muscle definition. Therefore, we make sure to include working on “problem” areas in the training program. For girls, these are most often the legs, buttocks, stomach, sides, and arms. In general, you need to work with all parts of the body.

To start the weight loss process, 1 general workout 3 times a week is enough. It is best to work out all major muscle groups in one session. If it’s difficult to complete such an array in a workout, you can divide the program into two parts.

4 rules of circuit training for weight loss

If we are talking about fat burning training, it is important to follow the following rules:

You need to use the maximum number of muscle groups . The more muscles worked during a workout, the better the fat-burning effect of the session;
The training is carried out at an intense pace . The faster the pace of exercise, the better the body will be at switching from aerobic to anaerobic work. As a result, fat will be burned more efficiently not only during the workout, but also after its completion.
Short rest . The duration of rest between exercises is no more than 15-20 seconds. This time is used to move from one machine to another or change position.
Working with light weights or your own body weight . Due to the high tempo, heavy weight will not allow you to perform the exercise efficiently. And it can even cause injury.

Girls who want to lose weight need to understand that proper nutrition is the main condition for effective fat burning. Even if you give 100% in the gym, but don’t watch your diet, you won’t lose weight.

Recommendations for warming up before bench press

You can start your workout with this exercise, however, under no circumstances should you perform the exercise without warming up your joints and muscles. Read about warming up here →
The first approaches should be performed with light weights. For example, an athlete performs a warm-up approach with an “empty” bar, and the second (this can also be considered a warm-up) with a light weight, which is selected individually.
Usually the first approach is 12-15 repetitions, during which you should perform the movements in a concentrated manner.
Each approach can be evenly added to the weight so that from the first approach to the last the entire range of weights is worked out (for example, 4 approaches: first warm-up - empty bar; second - 20 kg; third 40 kilograms; fourth - 50 kilograms). The kilograms described are the total weight of the weighting discs, excluding the bar.

Content

1 Bench press for girls: working muscles
2 Bench press technique for girls
3 Number of approaches and repetitions
4 Additional materials

Video: Bench press for girls

Bench press for girls: technique Bench press for girls: muscles

Girls don't have to be afraid to lift weights. By performing an exercise such as the bench press, you can develop good posture. However, basic caution when working with such a projectile will also not hurt. In order for the classes to be effective, you need good preparation, and you need to start with push-ups, gradually moving on to working on a weight machine. When these exercises go well, it makes sense to try a real barbell.

The difference between training with a barbell is that the apparatus has a long bar, and you can grip it narrowly or widely. As a rule, this does not happen with the handles of the simulator, and they are located at a fixed distance from each other. Therefore, training with a barbell will expand the impact on different types of muscles or their bundles.

Bench press technique

The classic version of the exercise is performed in a horizontal position using a bench press.

In the starting position, the athlete holds the barbell with a wide grip and straight arms. You need to place your hands on the bar in such a way that when the bar is at its lowest point, your forearms are in a vertical position.
The movement should be performed without jerking, stopping, or “beating” against the chest.
The movement begins by slowly lowering the barbell to the middle of the chest while inhaling.
As you exhale, the barbell is pressed up through the muscles involved in this exercise.
At the top of the amplitude, do not straighten your elbows . Straightening the elbow joints risks injury.
The technique of performing a bench press does not imply a pause at the lowest point of the amplitude. But in bench press or powerlifting competitions, a pause at the bottom of the movement is required. Return to the starting position is carried out at the command of the judge.
It takes two seconds to lower the barbell in the classic version, after which the sports equipment is quickly squeezed back out.

Common mistakes

Changing the level of movement, for example, moving the bar too high or low from the middle of the chest , there is a possibility of injury, as well as the involvement of other muscles that will reduce the effectiveness of the exercise.
Another very important point that is often ignored is the strictly vertical position of the brushes . You can often find athletes who perform the exercise incorrectly - with their hands bent towards the head.

Bench Press Option #2

There is also a second execution option, when the movement begins with squeezing up. With this method of pressing, the barbell is placed on the bench restraints in the chest area. This option is relevant when there is no one to insure while performing the exercise .

Bench Press Option #3

The exercise can be performed in a power rack. The bar in its initial position is on the stops on the sides. The movement begins from the lowest point of the amplitude. This version of the barbell press is considered the safest of all those presented , since if the barbell falls, the bar will remain on the stops and will not crush the athlete.

A set of exercises for the beauty of women's hands

We list for your attention the main types of load that will help bring the handles to the ideal. Only an integrated approach for the main muscle groups will help you build beautiful arms.

Biceps exercises

One of the most effective loads on the biceps area is pull-ups with a reverse grip. Grab the bar with your hands facing you. Pull-ups are difficult, but try to do at least 1-2 times. Gradually increase the load.

Lifting the barbell while standing. If you are looking for exercises on how to make beautiful hands, then this is one of the most effective. The full range of load (from the very bottom to the very top) ensures widespread muscle development (2 reps/15 reps).

Seated dumbbell curls. Sit on a bench, legs slightly apart. Place one hand on your thigh, and with the other, take a dumbbell and sit so that your elbow touches your thigh. Lower your hand with the projectile down. Perform the lifts so that the dumbbell is at shoulder level. At the top point, slightly twist the brush inward. (1/20 for each hand).
Weighted arm curls on a Scott bench. Ensures biceps work (2/20).

Triceps exercises

Take 2 kg dumbbells. Standing straight, hold them straight in front of your chest with your arms straight. We move the projectiles as far behind the head as possible, then up, then return to the starting position (10 repetitions).

Standing straight, press your hands with dumbbells towards you. Lunge with your right leg, throwing your left arm forward as you do so. Then switch arms and legs. Repeat the movement 10 times on each leg. This training pumps up the legs and buttocks well and indirectly stretches the muscles of the arms.

The most effective exercises for girls to make beautiful arms and shoulders are push-ups. For beginners, we suggest doing push-ups not from the floor, but from a sofa or even from a high windowsill. The main condition is that the whole body rises and falls at the same time, and not its individual parts. You can help yourself with the count. Initially, 5-6 times will be sufficient; over time, you can increase the number to 10-15.

Sit on a chair and rest your palms on the sides of the seat. Tightening your triceps and keeping your shoulders down, lift your torso on your arms and return to the starting position. Minimum speed - maximum effect (20 repetitions).

Bench push-ups from behind. This training element is perfect for beginners or intermediate level athletes.

Standing, arm extension with vertical block. Forces the triceps to work in two vectors at once. Ideal for women, as after exercise a beautiful relief appears, which differs from that of men.

Push-ups on parallel bars. More complex training for more prepared athletes. If you place your elbows to the sides when lowering, you work the triceps, and if you press them to the body, you work the pectoral muscles.

Exercises for deltoid muscles

Stand straight, with your arms outstretched, draw imaginary circles in the air in both directions for a minute.

Stand straight, feet slightly wider than shoulder-width apart. Lean forward slightly. Cross your arms and extend it in front of you. Alternately twist your clasped hands in different directions (about 20-25 times). You can do this without bending over by raising your crossed arms up above your head. After this, vigorously shake off your limbs several times.
Bend your knees slightly and lean your body forward. Clench your limbs into fists. Forcefully place your hands behind your head, and then sharply throw them forward. For each - 10 times.
We lift 1.5 kg dumbbells above ourselves, and then lower them to the sides, and then slowly lower them down (10 times).
Lying on the mat, raise your hands with the equipment above you, then spread them to the sides, but do not place them at the lowest point on the mat. Repeat about 10-15 times.
In the same position, lower and raise your arms above you (15-20 times).
Stand, tensing your abdominal muscles, with your arms parallel to your body. Spread your limbs to the sides, fix yourself at shoulder level and return them down. Focus on your condition; depending on fatigue, you can do 10-20 repetitions. This exercise is similar to the very first one on this list, but you don't have to raise your arms above you. The middle delta beam is pumped.

In the same position, lift straight arms with dumbbells to chest level about 20 times. The anterior delta band becomes tense.
The following workout is ideal for flabby arms. Get on all fours, place your hands parallel to your shoulders. When bending your arms, try to keep your chest touching the floor and your back to remain straight (8 reps).

A very easy, but surprisingly effective movement for graceful shoulders is the sultan pose on the floor, with your hands folded prayerfully in front of your chest. Press down with your palm, making sure your elbows don't drop toward the floor. The palms remain at the maximum point of compression for 20-30 seconds. This exercise is also suitable for the beauty of female breasts. To diversify the load, squeeze your hands at the level of the abdomen, and adjust the side and pressure force.
Bench press with a narrow grip. It will allow you to work on the triceps, pectoral and deltoid muscles, toning and tightening your forearms.

We have created a large list of workouts so that you can choose the ones that are most comfortable for you. Take 2-3 exercises from each muscle group and perform them well in 3-4 approaches.

The main condition for achieving results is not to feel sorry for yourself and not to philander. Complete exercises for losing weight on your arms and shoulders with simple post-training warm-up movements.

By practicing any of the methods, within a month you will notice a significant improvement in the condition of your arms, your muscles will tighten, and you will be able to walk around in open outfits without hesitation, collecting admiring glances from men.

Barbell floor press: features and recommendations

This exercise is auxiliary and is aimed at overcoming the so-called training “plateau”, when progress in weights has stopped. In other cases it should not be performed. It is best to perform the exercise in a power rack. The exercise gives maximum load on the pectoral muscles due to the fact that the amplitude during execution is short and does not allow stretching the muscles of the chest and shoulder.

What is circuit training and what are its goals?

Circuit training (CT) is a type of training in which exercises on different parts of the body are performed one after another with minimal or no rest. As a result, we complete 1 circle. And we need to perform at least three such circles during training (the optimal number).

Features of circuit training:

number of exercises – on average 4-8;
number of repetitions in the exercise – 15-20;
number of circles – from 3 to 6 (depending on the number of exercises);
intensity – high (perform the exercise quickly enough);
rest time between circles – 1-3 minutes;
training duration is about half an hour (not counting cardio);
frequency of training – on average 3 times a week is enough;
loads should not be performed to failure (as is the case with exercise for muscle growth).

The main goal of circuit training is to work all the muscles of the body and start fat burning processes. There are other purposes that it serves.

Objectives of circuit training:

working out all muscle groups in one session;
starting the fat burning process, which will continue for another 12-24 hours after training;
acceleration of metabolism;
increasing strength and endurance.

The circular training method is primarily aimed at losing weight and creating muscle definition. To build muscle mass, we use a different type of training.

Circuit training options:

general (all muscles of the body are worked out during the workout);
local (you can work only one muscle group per workout.

Whichever option you choose, keep in mind that fat is still burned evenly throughout the body. Only the load on the muscles changes.

The benefits of circuit training:

burning fat and losing weight quickly;
creating a beautiful muscle relief;
acceleration of metabolic processes in the body;
increased strength and endurance;
strengthening the cardiovascular system;
simultaneous combination of cardio and strength training;
effective load (CT shows high energy consumption);
short duration of training (in half an hour we manage to work all the muscles of the body);
alternating different exercises (the workout does not have time to get boring);
You can study at home (but in the gym is preferable).

Disadvantages of circuit training:

increased load on the heart (there are contraindications);
heavy type of load for beginners;
there may not be the necessary free simulator available;
you cannot focus on lagging muscles;
does not help build muscle mass;
CT that uses jumping (HIIT, CrossFit, Tabata) is contraindicated for people with varicose veins, problems with the spine and knees.

Bench Press Grip Width

Proper placement of the hands on the bar affects the placement of the forearms, which should be vertical at the bottom of the range. This is what will be the basis of the steam grip. But, despite this, there are other options for placing the hands on the barbell.

So, the bench press can be performed with a narrow and maximum wide grip .

A narrow grip shifts the load to the triceps and the center of the pectoral muscles,
and the bench press as wide as possible helps to better stretch and fill the chest muscles with blood.

When performing bench presses with a narrow grip , some athletes complain of pain in the wrist joints, as well as in the shoulders. This is due to an uncomfortable position (non-physiological for some) and curvature of the spinal column.

Read more about the close grip press →

A wide grip engages the outer pecs and anterior deltoid, while reducing stress on the triceps. The danger of such a setup is the increased load on the elbow joints, ligaments of the anterior deltoid muscle and shoulder joint. Disadvantage: reduced amplitude.

How to do a leg press

Beginners are not recommended to use heavy weights in their first lessons. The load should increase gradually.

Know that this exercise will not harm your health and is absolutely safe.

There are several stages of preparation for implementation.

First you need to prepare the simulator. Select the weight for the exercise, as well as customize the simulator for yourself.

To begin with, trainers recommend working out at idle for a few minutes in order to stretch your muscles.

On average, for a weight of 70-75 kg, the recommended platform weight is about 200 kg. There is no need to be afraid, because... The human body has sufficient resources.

At the second stage, we proceed to positioning on the simulator. All parts of the body should be pressed against the back. During the exercise, the position of the body should not change.

When performing, they often bring the knees together, and this is strictly prohibited. They should be parallel, and the feet should be completely adjacent to the platform.

To load a particular muscle group, the position of the feet can change.

Let's start the exercise. During the first training sessions, it is best to do this under the supervision of a trainer in order to quickly master the technology and avoid common mistakes common to beginners.

Beginning athletes often experience a feeling of nausea and extreme fatigue after exercise. But there is no need to be afraid. This is a completely normal effect and after a while, training will be enjoyable.

There are also alternative exercises. For example, squats with a barbell have the same effect on the muscle groups described above.

Learn new exercises, play sports. Watch your health. Make it a hobby and your life will radically change for the better.

What position should the barbell be lowered to?

As already mentioned, the barbell should be lowered to the middle - the peak of the pectoral muscles.

However, there are various techniques, such as the guillotine barbell press . It is believed that this technique allows for a strong stretch of the pectoral muscles and increases the effectiveness of the press for those who do not feel the effect of the classical technique.

There is also a bench press, in which the barbell is lowered below the pectoral muscles (solar plexus area) - recommended for strength development. But in both the first and second options, there is a chance of injury. Both when pressing the barbell at the level of the collarbone and at the level of the solar plexus, you can feel the fatigue of the anterior deltoid muscle faster than when pressing from the pectoral muscles.

8 more useful tips

The barbell and dumbbell press is fully included in the breast lift program for women, but it is necessary to remember some of the features of performing this type of strength load specifically for women:

To begin with, use a light working weight, or train without weight until you completely master the technique of performing the exercise.
Load calculation. The result will be achieved with a gradual, steady increase in working weight. Working with minimal weights, you will burn calories well, but your muscles will not grow significantly in volume.
Number of approaches. The average number of exercises for women is 2-3 sets of eight repetitions. The break between sets should be one or two minutes. If you want to lose weight in the chest area, do 20-25 sets with light weights.
The load and number of repetitions should be determined individually, taking into account the girl’s level of physical fitness.
Don't start strength training without warming up to stretch and warm up the target muscles. This may pose a risk of injury. If your arms and chest are very sore after a workout, it is important to see a doctor.
If you are new to training, work with a coach or partner who can back you up.
It is recommended to do strength training two or three times a week, although you can choose a different training regimen that is convenient for you.
The number of repetitions and approaches performed can be reduced if you feel weak and very tired after training. Strength training should bring you joy and a feeling of satisfaction that you have worked your muscles well.

Important to remember! The bench press must be done at the beginning of the workout, since it comes first in terms of energy expenditure.
The rest of the exercises should be less stressful. The last movements in the program should be aimed at relaxing the muscles. Strength exercises with a barbell and dumbbells can help girls achieve their goal in building their body - making their muscles prominent and their breasts firm. This strength movement is basic for good development of the core muscles and contributes to the formation of the pectoral muscles. Dumbbells or a barbell allow you to adjust the weight used, which is an advantage of this type of exercise for girls. When planning your workouts, remember the specifics of performing this type of training: the complex must be selected strictly individually by your trainer, based on your age, health and general level of physical fitness. And you will definitely succeed in everything else!

If you want to use the bench press to combat sagging breasts, pay attention to these other methods to solve the problem:

Special gymnastics will help tone the muscles surrounding the chest.
To produce collagen and elastin, you can apply special creams and gels for the chest to the décolleté area. The use of masks to combat sagging is also recommended.
Massage for breast enlargement activates skin renewal and helps prevent the appearance of stretch marks.
Anti-cellulite wraps with fabric impregnated with a special nourishing mixture show high efficiency.
Rubbing in various oils is an unexpected solution, which, according to girls’ reviews, gives good results.
There are 5 more folk recipes that help get rid of flabby breasts.
Special diets and foods are the basis for keeping your bust in shape. A balanced diet helps preserve youth.
Hemming the breast skin with special threads helps prevent it from sagging.
A supportive bra is a great way to prevent sagging.
To quickly visually correct the problem, you can use silicone stickers, as well as Kim Kardashian’s method of tightening the bust with tape.

From our comprehensive list of methods, choose the ones that suit you best.

Features of the bench press with a bridge

The bridge bench press is used for training using maximum weights, since this technique uses almost all the muscles of the body. The bridge press is a position in which the back is arched. The benches only touch the shoulder blades, which need to be connected as much as possible, and the buttocks. Closed shoulder blades, the widest possible grip and deflection greatly reduce the range of motion. The bridge press uses a large number of muscles, the main ones being the latissimus dorsi.

Bench Press Assistance Exercises

Incline dumbbell press – This exercise can be performed as an additional load after the bench press to concentrate on the pectoral muscles, but it can also be done before the bench press as a warm-up exercise and pre-fatigue of the muscles, especially the upper pectorals. Read more about the dumbbell bench press →
Lying dumbbell flyes - this exercise should be performed after various presses to stretch and isolate the pectoral muscles. Read more about lying dumbbell flyes →
The crossover curl is an excellent exercise for refining the chest muscles. It can be performed instead of dumbbell flyes while lying down. This exercise can also be done using an expander or fitness bands.

How to replace the bench press

The barbell press can be replaced with a dumbbell bench press or a Smith machine press. In the gym there is a hummer machine, which will be useful for working out the chest muscles. It is also important to bring your arms together in a standing crossover. Any push-ups will do at home; they are best performed with your hands narrow or wide. The best option is push-ups with an expander on your back.