Create a wall and iron arm! 8 major actions for arm muscle training.

Eight major movements of arm muscle training.

　　Arm muscle training is mainly divided into biceps and triceps, and the forearm muscles will also be stimulated in a certain way!

　　In our arm training class! We choose 8 classic training movements, 4 3 heads and 4 biceps. Use multiple groups to stimulate muscles from multiple angles!

　　In training, we will increase the training intensity by shortening the interval time of the group.

　　Tip: Try to avoid locking joints during the contact process to ensure the continuous tension of the muscles; we will use heavy weight training until exhaustion; or keep our rest time between groups to the minimum.

　　Okay, you are sure Ready? Let's start!

　　1. Barbell narrow bench press

　　　Repeat 12-15 times, 1 set of warm-up

　　Repeat 12-15 times, 4 sets of formal groups

　　60-second set interval time

　　Select a lighter weight for a set of 12-15 times. Keep joints bent so that your triceps will receive continuous pressure, which will make the training more effective!

　　After the warm-up group, perform the formal group, select the first group to do 15 times of weight, and multiple exercises can make blood flow more to the triceps.

(Note: Follow the Fitness Bar WeChat public platform, subscribe to the account to search "Fitness Bar Network" or "Click to scan and follow")

Related recommendations

The complete arm muscle exercise plan allows you to have the strongest arms

The exercise method of triceps | muscles, and the perfect Kirin arm!

Advanced training for biceps: "21 Shooting Salute" training method

4 pages in total: Previous page 1234Next page