What are the 12 movements of upper limb strength training?

There are many training movements for upper limb strength, and the training effects of these training movements are different. Of course, these movements are good. What are the training movements for upper limb strength? Do anyone know what are the movements? So, what are the movements for upper limb strength training? Let’s learn about them together!

How to train upper limb strength and muscles? Let’s take a look at the following methods. (Upper limb muscle training plan, allowing you to quickly gain muscle.)

1. Pushups

1. Pushups

The position of the two-hand support is close to the abdomen, keep the body on a plane, support to rise and fall quickly, and the body should not collapse. Each set of 10-20 times.

2. Stand uplifts

2. When making push-ups, the body should not touch the ground, and tighten the abdomen while supporting it. Stand up, the other requirements are the same as push-ups, 10-20 times per group.

3. Lift dumbbells

3. Standing naturally with both feet, upright upper body, raise your chest and raise your head, bend your arms and arms quickly and fall slowly. When falling, open your shoulders, 30-40 times per group (weight selection).

4. Lift dumbbells to expand your chest

4. Lift dumbbells to expand your chest

　Stand naturally with both feet, upright upper body, and raise both arms horizontally and extend straightly Don't shake your chest and body back and forth, 10-20 times per set (weight selection).

5. Dumbbell arm flexion and extension

　　The arms are performed at the same time or crossed, and the upper body remains intact, 20-30 times per set (weight selection).

6. Barbell jerk

　　The legs are naturally open or shoulder-width. When lifting and turning the wrist, lift the elbow joint forward. You can also be used during jerk Step or step forward, 5-10 times per set (weight is selected, pay attention to safety).

　7. Barbell snatch

　　The two feet are shoulder-width, hold the bar wider than the shoulder with both hands, lift and quickly turn the wrist back and stretch back to the shoulder with 5-10 times per set (weight is selected).

　　8. Barbell bench press

　　The bar with both hands is slightly wider than the shoulder, rises and falls quickly when pushing, and 4- in each set. 5 times (the weight is selected, protection is helpful to complete).

　　9. Pull-up

　　Sharpen the bar with both hands, and the width of the bar is shoulder-width. Do not swing the body left and right. 10-20 times per set.

　　10. Parallel bars flex and stretch the arm

　　Select the low parallel bars. The body is perpendicular to the ground during practice, and 5-10 times per set.

　　1 1. Support swing of parallel bars

　　The low bar is carried out. When supporting the swing, the arms are swung straight. The height of the body swing exceeds the bar surface. Each swing is 10-20 times (note safety).

　　12. Combination equipment

　　Use combination equipment to develop upper limb strength exercises, group them according to physical fitness, and keep the number of exercises between 10-20 times.

　　Tip: The above movements are of great help to train upper limb strength, and at the same time they are also helpful to increase upper limb muscles. (Upper limb muscle training plan, teach you how to increase upper limb muscles)

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