Arnold's Blueprint For Mammoth Shoulders And ArmsWiki Research Mission Statement Donate! Page 1 of 2 1 2 Last Jump to page: Results 1 to 25 of Ok, so the warm weather is here at last and summer's on the way, so of course bulking up shoulders and arms is time to get arme prime shape. Usually I can never keep up with daily exercise though.
Three moves to bulk up your arms - Men's Health
We spoke with Noah Bryant , C. While most guys think of the bench press as the ultimate upper-body exercise, the overhead press truly is a tremendous muscle-builder. You also get the added benefit of working your triceps. This will vary from person to person. With the bar resting in front of you on your anterior front delts, tighten your legs, glutes, back, and abs, and begin pressing the bar upward.
Once the bar clears your head, you can move your head back to its natural position. Shrug your shoulders at the top of the movement to engage your traps and prevent injury and pain-related impingement.
Do sets of reps Note: This is another full-shoulder exercise that can cause injury when executed improperly. How to do it: Right before the bar makes contact with your traps and the base of your neck or before this point if you feel any discomfort , begin pressing the bar back up.
Again, take care to execute with proper form. Use an overhand grip so your palms are facing down. This is the starting position. Then lower your arms, keeping control of the dumbbells the whole time. The key here is to keep the movement strict to really get the benefit of the exercise. Your thumbs should be pointing to the ceiling. Unlike some of the other moves, which have an emphasis on bulking your upper body, this movement really hones in on shoulder health, Bryant says.
Your toes will be touching the ground. Return them to the hanging position. This is 1 rep. This is a combination of two exercises. Standing side raise How to do it: You want to keep the motion controlled to get a good contraction in your shoulder in order to improve stability through the joint. Do sets of reps. Do 4 sets of reps on each arm. Do 4 sets of reps. Do sets of reps 8. Keep the weight very light and do 4 sets of reps. Front raises Front raise exercises really work flexion by isolating your anterior front deltoid.
Do sets of 10 reps of each exercise for a total of 20 reps per set.