More on Awesome Arms
Thursday, March 26, 2009
So, on Monday & Tuesday, I shared some of the exercises I do for my arms & shoulders. Before I forget, I want to point out to be very careful & aware when using the incline bench for some of these exercises, especially the biceps. As your arms hang down, use a lighter weight than you would a standard move, don't do too low an incline when first learning & do be sure to use strict form! You have to protect the shoulder joints that are at a different angle so don't throw those weights around.. proper form!
So, back to more exercises to prepare for bare arms, sleeveless tops & warmer weather. If you go to a gym, take the non-bolted exercise bench that goes from incline to flat (the one by the Smith machine) & move it to the free moving cable machine. You know, not that main one but the smaller one that has arms that you can move up & down as well as the newer ones allow you to move those arms from a narrow to wide position. Now, try some of the exercises from Monday & Tuesday using the incline bench with the cable machine. You get continuous tension with the cable machine so I guaranty you this will feel different & you should feel it the next day! Again, be careful with how low you incline the bench & use strict form. You can also do cable chest presses & cable chest flyes too!
For those that don't go to the gym, if you have a swiss ball at home (those ones you see people doing ab crunches on), you can still do many of these exercises like rear delts, side lying laterals, biceps & more. If you need to put the ball or your feet against a wall depending on the exercise to keep stable, go for it. Here is a link to some pictures from Exercise at About using the Swiss Ball for a lateral raise & bicep curl. This will help you visualize how you can do other moves on the ball. Scroll down to see the pics: Swiss Ball Exercises
If you don't have a swiss ball, for a bicep curl, you can lean your back against the wall with your feet planted about 2 feet in front of the wall (get the feel that works for you) & do bicep curls from there. Watch your back & use strict form. You can do this at the gym too! For lateral raises, grab onto a solid object like a post from your stairs, your right side to the post. The right outer side of your feet will be planted against the bottom step. Grasp that post & lean to the outside holding a lighter dumbbell down at your side. Raise it up for a different take on the standard lateral raise. Do your reps & then switch sides.
I hope I have not overwhelmed you! I have so many different exercises to share. If you don't understand my ramblings from today or the other two arm posts, please feel free to email me & I will attempt to explain it better. I need to hear from you if I need to do better!
PS: The picture is from eHow & is using the standard cable crossover machine but it gives you an idea of what I am talking about here. Don't let your shoulders hyper extend or go too low. Protect those shoulder joints!
Thx!
So, on Monday & Tuesday, I shared some of the exercises I do for my arms & shoulders. Before I forget, I want to point out to be very careful & aware when using the incline bench for some of these exercises, especially the biceps. As your arms hang down, use a lighter weight than you would a standard move, don't do too low an incline when first learning & do be sure to use strict form! You have to protect the shoulder joints that are at a different angle so don't throw those weights around.. proper form!So, back to more exercises to prepare for bare arms, sleeveless tops & warmer weather. If you go to a gym, take the non-bolted exercise bench that goes from incline to flat (the one by the Smith machine) & move it to the free moving cable machine. You know, not that main one but the smaller one that has arms that you can move up & down as well as the newer ones allow you to move those arms from a narrow to wide position. Now, try some of the exercises from Monday & Tuesday using the incline bench with the cable machine. You get continuous tension with the cable machine so I guaranty you this will feel different & you should feel it the next day! Again, be careful with how low you incline the bench & use strict form. You can also do cable chest presses & cable chest flyes too!
For those that don't go to the gym, if you have a swiss ball at home (those ones you see people doing ab crunches on), you can still do many of these exercises like rear delts, side lying laterals, biceps & more. If you need to put the ball or your feet against a wall depending on the exercise to keep stable, go for it. Here is a link to some pictures from Exercise at About using the Swiss Ball for a lateral raise & bicep curl. This will help you visualize how you can do other moves on the ball. Scroll down to see the pics: Swiss Ball Exercises
If you don't have a swiss ball, for a bicep curl, you can lean your back against the wall with your feet planted about 2 feet in front of the wall (get the feel that works for you) & do bicep curls from there. Watch your back & use strict form. You can do this at the gym too! For lateral raises, grab onto a solid object like a post from your stairs, your right side to the post. The right outer side of your feet will be planted against the bottom step. Grasp that post & lean to the outside holding a lighter dumbbell down at your side. Raise it up for a different take on the standard lateral raise. Do your reps & then switch sides.
I hope I have not overwhelmed you! I have so many different exercises to share. If you don't understand my ramblings from today or the other two arm posts, please feel free to email me & I will attempt to explain it better. I need to hear from you if I need to do better!
PS: The picture is from eHow & is using the standard cable crossover machine but it gives you an idea of what I am talking about here. Don't let your shoulders hyper extend or go too low. Protect those shoulder joints!
Thx!
I hate to admit it, but machines scare me a little. Since I never trained in a gym, only in people's homes and parks etc, I tend to get intimidated with the machines. I am trying to improve. Wish you were with me to build my confidence. Great post. Since my gym is smaller, we don't have all of these machines. We don't have a hack squat machine by the way. But I did do the weighted leg press and smith squat machine. Baby steps.
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at home, my "incline bench" is my stepper. since i can adjust one side down and one up, not only can i work out my arms, but since it's low to the ground, it keeps my abs engaged while i balance on it, much like the ball.
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Wow, lots of helpful advice!
And looking at your picture, it's pretty obvious you know what the heck you're talking about!
I'm with Kristi--wish I could take you to the gym with me!
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Wow, lots of helpful advice-and looking at your picture on the sidebar, it's pretty obvious you know what the heck you're talking about!
I'm with Kristi--wish I could take you to the gym with me.
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Thx to all for your comments! Kristi, don't be afraid of the machines. A lot have directions or a diagram on the side.. or ask someone for help. Just be sure the seat or machine is adjusted to our height. Many people just get on them based on the setting from the person before them. You need to adjust them for you.
Saying that, I love the free weights but I mix it up with them, machines & I do love the cable machines (those ones most people do their tricep pressdowns on).
Again, I hope my post was clear if you decide you want to try some of these & I will look for pictures of the moves more.
Thx for visiting!
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