Perhaps you’re looking to build some nice, strong muscles in your arm and you’ve heard that calisthenics are the way to go for resistance training, you’re in the right place for information on what kind of calisthenic exercises you should be doing. If you’re wondering what is so special about this group of exercises the answer is: a lot. Calisthenics not only help in developing strength, but they also help build endurance and power.
Another benefit of calisthenics is that they tend to activate multiple muscles and joints which helps to trigger the secretion of higher amounts of Human Growth Hormone, which aids in muscle growth and development. Yet another great benefit that most calisthenic exercises have in common is that the technique is usually very easy to grasp and can be done practically anywhere. So if you’re looking for some simple ideas for calisthenics that you can do to develop your arms at home, the list of exercise moves we have compiled below should be useful.
Push-ups
Everyone knows that push-ups are a good exercise to do to develop strong, good looking arms but it’s worth repeating here. Push ups, in fact, are not just an arm exercise but also effectively work on the muscles in the shoulders, chest and upper back. You should definitely be doing lots of push ups for a well rounded upper body and well-developed arms.
3 Push-up Variations
The Regular Stance
This is done by placing your arms in front of your body at slightly wider than shoulder width, with your feet close together. The Regular stance will place the tension almost equally on the triceps, shoulders and chest so if you’re really looking to target your arms alone, perhaps another push-up variation might be more appropriate.
The Narrow Stance
The narrow stance push up is well suited for targeting your triceps specifically and is significantly harder to perform than the regular push-up because the triceps are a relatively small muscle. You can also place your palms under your body, parallel with your sternum, to increase the amount of tension placed on the deltoids as well.
The Bicep Push-up
Few people know that you can target your biceps by doing push-ups but you can and we’re going to how you how. get into the regular push up position but rotate your wrists so that your fingers face outward at a 90-degree angle to your body; as you perform this push-up, keep your biceps clenched throughout.
Pull-ups
Pull-ups are a great exercise for developing all the muscles in the arm and the muscles in the back a well. Traditional pull-ups are particularly good at working the biceps, as compared with push-ups which focus a bit more on developing the triceps and deltoids.
2 Basic Pull-up variations
Chin ups-
Stand beneath the pull-up bar (it should be tall enough to make you have to stand on your toes to reach it at least), and grip the bar with your fingers curling inwards toward your face, then pull up. This technique places the tension on your biceps and lattissmi dorsi (“lats”).
Pull ups-
In the same position as before, grip the bar with your fingers facing outwards this time. The emphasis, here, is placed on your deltoids and lats.
Triceps Dip
The triceps dip has the advantage of being very simple to perform and relatively straightforward; you will need to use an elevated surface such as a bed or chair for this exercise, though. Sit or stand with your back facing this surface, then lower your body till your palms are resting on the it and extend your legs in front of your body such that your straightened legs form a 45-degree angle with your upright torso. You should now be in starting position to do the triceps dip. Lower your body till your triceps are almost parallel with the floor and then return to starting position. The triceps dip focuses almost exclusively on the triceps and will get these muscles looking lean and ripped.
Conclusion
You can do these seven exercises to develop all the muscles in your arms and other muscles in your upper body too.
A qualified fitness instructor might be able to offer you some further guidance and if you would like to hire one, we would be glad to connect you with someone you can trust. Please contact us at:
WhatsApp number: +971 565 830 067 (Just send us code 3087 and we will get back to you ASAP)
Contact Us: Click here to send us your details or fill in the form below.
You can get in touch with us 24/7 and one of our experts will not only give you a free consultation but also help you pick out an appropriate male or female personal trainer to meet your needs. One-on-one personal training lessons are available in Dubai, Abu Dhabi, Sharjah, Ajman and RAK.
______________________________________________________________