The Best Exercises For Toned Arms

The Best Exercises For Toned Arms : Having lean, toned arms is achievable. All it takes is hard work, determination, and some time in the gym.

Below are the 3 best exercises for sculpting your arms!

Close Grip Bench Press

If you have spent time in the gym, you know that bench press is one of the most popular exercises, and for good reason! Doing bench presses helps to strengthen your upper-body like no other exercise. It will help to tone your arms and will give you confidence in your body’s abilities.

Close grip bench may sounds fancy, but all it is is doing bench press with your hands closer together. Your hands should be about 12 inches or so apart when holding the bar (a good rule of thumb is to hold your arms straight out in front of you, that should be your grip width).

Close grip bench press is highly effective for toning your arms because it forces your tricep muscle to do more work. This strain causes your muscles to grow and adapt, this will give you that toned look.

A good rule of thumb for sets and reps is to do this with light weight for high reps. So, for instance, 4×12 would be a great set/rep scheme. Keep the weight light and make sure you can feel your muscles doing the work.
Pushups

Pushups are one the best overall exercises ever invented! They are amazing for developing lean muscles and burning fat.

When doing pushups, make sure to keep your back flat. Don’t let it “sag”. Doing this helps to engage your core muscles, which gives you more bang for your buck!

For best results, vary your hand placement when doing pushups. You can place them close together, far apart, etc… Different variations will help to work different muscle groups. For your arms, close grip pushups will do the most for building your triceps.

If doing regular pushups are too difficult, you can scale them back by doing them from your knees. This will lighten the amount of your body that you have to move. If you can’t do 10 regular pushups, then work on scaled pushups until you work up to 10 regular pushups.

I recommend doing pushups in circuits during your workout. This is one of the best way to ensure fat loss (source). They help to give a feeling that you are finishing strong! An example would be to finish with 20 pushups every workout. Take as much time as you need to reach that number, and make sure to scale appropriately!
Dumbell Presses

This is another great exercise for developing your arms. Dumbell presses are when you stand with dumbells and press them from your shoulder to overhead. These not only lean out your arms, they will also help to tone your shoulders as well. A win-win!

When doing shoulder presses it’s best to stick between 8-12 reps. Use light to medium weights. Focus on form, and make sure your muscles are doing the work. Also, make sure to keep your back straight while pressing overhead.

Make Sure To Recovery

Exercising is only half of the puzzle, make sure to eat right and help your body recover after. Eat a proper meal with protein and carbs after you train, this will help your body to burn fat and build muscle.

Make sure to get proper sleep. Getting deep restorative REM sleep is very important for maintaining a healthy body. You can get more REM sleep by getting to bed earlier, so make sure to start winding down early! Staying up late can damage our gains and makes it difficult to drop body fat.

Now that you have the tools you need, make sure to start putting these tips into action. Beautiful toned arms are achievable – just make sure to put in the hard work!