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Tone Your Arms with These Awesome Exercises

For well-toned and robust arm muscles, you need to select a variety of workouts that target them.

The arm is made up of two muscles:the biceps and triceps. Biceps are on the front side of your arm while triceps are at the back. Furthermore, the bicep is made up of two extra muscles, namely the “short head” and “long head.” The triceps are made up of three muscles:one runs from the elbow to the shoulder and the other two start from the humerus, or arm bone, and inside the elbow.

According to fitness experts, building your shoulder muscles plays a massive role in improving the appearance of your arms. The shoulder muscles are called deltoids and are made up of three sections:the front, middle, and back. According to research, men tend to store more fat in their stomach and chest cavity whereas women store more fat on their limbs. This means that compared to men, women would find it more difficult to tone their legs and arms.

Fitness experts cite that to develop strong and toned limbs (legs and arms), you need to shed fat and excess calories. Using free weights along with a bench is a great way to building muscle, our list of recommendations can be found at Weight Bench Reviews 2021. Burning more calories than what you consume will help you to lose weight, which will show your muscles better after hitting the gym. Besides working out, complementing your diet with performance enhancements from can play a significant role. For athletes, robust and well-toned arm muscles boost their power, which improves their field performance. 

Here is a list of exercises that can help you build strong, toned arms:


Other than targeting your arm muscles, push ups also strengthen your chest, shoulders, core, back, and shoulder muscles. Moreover, no equipment is needed when doing push ups.

How to do them:

    •      Position your arms straight and firmly on the ground shoulder-width apart. Your face should be down and your toes firmly on the ground. This is your starting position.
    •      Gently bend your elbows to lower your chest until it touches the ground then press back up to the starting position.
    •      Always keep your back straight.

Triceps Dips

This targets your biceps, triceps, and shoulders.

How to do them:

    •      Sit at the edge of the couch and then bend your knees at a 90-degree angle with your feet firmly on the ground.
    •      Tightly grip the couch with your hands on either side of your thighs.
    •      Push your butt off of the couch and lower your body two to three inches down. Always bend your elbows.
    •      Raise your body back to the starting position. Do at least ten reps. To make it more challenging, you can stretch your legs out straight or hold weight between your knees.

Bench Press

Apart from your arms muscles, bench presses also exercise your pectorals, shoulders, and upper back.The equipment you will need is a bench, barbell, and some weights.

How to do them:

    •      Lie on your back on a bench with your feet firmly on the ground.
    •      Reach up and tightly grab the barbell above you with both hands.
    •      Lift the barbell until your arms are straight, then gently lower it close to your chest.
    •      Repeat the previous step and do ten repetitions.

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