When it comes to building muscle, any workout, provided it makes use of the proper form, can be effective. Exercises themselves target specific muscle groups, but what makes them effective is incorporating them into a consistent routine.
Consistency means results. Research shows that beginners should train for 30 minutes between two to three times a week. When training arms, this includes targeting the four muscle groups; the biceps, triceps, brachioradialis (forearms), and deltoids (shoulders) for a maximized session.
In this article, we go over 6 weight-free workouts that target arm muscle groups and can be done from the comfort of your home. At-home workout equipment can become quite pricey, but beginners and older adults can focus on using their body weight or the LOOKEE® Arm Workout EMS Exerciser.
Muscle group targeted: Biceps, forearms, triceps, and shoulders.
It is crucial when doing push-ups to maintain the proper form, or else you could get injured or incorrectly target different muscle groups. There are several push-up styles, but beginners can start with the basics and adjust the difficulty accordingly.
- These are great for older adults and beginners who need to build up strength before attempting regular push-ups. Position your hands directly in front of your shoulders and place them on the wall. The further you are away from the wall, the more inclined your push-up will be. Adjust your stance so that it's challenging but not too difficult.
- These also act as an "assisted" push-up variation and are recommended after you can successfully perform wall push-ups to assist the transition into regular push-ups. Get into a kneeling position and place your hands down. They should be in line with your shoulders. Use your arms to go down and press up.
- Now that you've built up some core and arm strength, you should be able to complete a few regular push-ups. Same arm positioning, except your legs, should be straight out. Keep them close together, stay on your tiptoes, and press up and down with your arms.
Older adults can build muscle without exerting too much stress on their bodies. The LOOKEE® Arm Workout EMS Exerciser engages all four arm muscle groups without spending hours at the gym. By sending low-frequency electric impulses to activate & relax muscles, the EMS Exerciser mimics the human body's natural muscle contraction signals, resulting in an effective workout. Furthermore, the device massages and relaxes muscles following a workout by stimulating blood circulation and preventing the build-up of lactic acid.
Muscle group targeted: Triceps and shoulders.
Find a sturdy surface like a chair. Place your hands back, ensuring that they're in line with your shoulders, and place them on the chair. Move your hips and legs forward and dip down. You should feel your triceps engage as you press up.
Beginners should start with 3 sets of 10 tricep dips.
Muscle group targeted: Biceps, triceps, forearms, and shoulders.
Planks follow a similar form as that of a push-up, except instead of the palms being placed on the ground, it will be the entire forearm. Keeping the elbows in line with the shoulders is important. Make sure they are not sticking out or folding inwards. Also, when lifting up into a plank position, it is essential to engage the core to prevent any lower back pain/injury.
Beginners should do 3 sets of planks, holding each for 30-60 second intervals.
Muscle groups targeted: Biceps, triceps, forearms, and shoulders.
Burpees are great for both cardio and building arm strength. Stand on a yoga mat with your feet shoulder-width apart. Bend your knees and lean forward to place your palms on the mat. Moving forward and placing most of your weight on your arms, jump backwards into a push-up stance. Walk your feet back in, lift your back up and repeat.
Beginners should start with 2 sets of 10 burpees.
Muscle group targeted: Shoulders.
Stretch out your arms to your sides. Keep them level with your shoulders. Simultaneously rotate both arms to the front. Do this 20 times and repeat, rotating your arms backward.
Muscle groups targeted: Biceps, triceps, and shoulders.
Stretch out your arms to your sides. Keep them level with your shoulders. With your palms facing up, pulse your arms up and down. They should be small, tensed movements. Do this 20 times and repeat with your palms facing down.
An essential step after performing a strenuous workout is recovery. Recovery periods are just as crucial for muscle development as the actual exercises are. During recovery, the body replenishes its energy stores, and the targeted muscle group is given sufficient time to adapt to the stress that it has just undergone. Therefore the strained muscles and tissues are allowed to repair themselves and heal stronger. Make sure to do a cool-down stretch after each of these exercises and use the LOOKEE® Arm Workout EMS Exerciser's massage function as a muscle relaxer.
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