7-Minute Workout to Bigger and Stronger Arms

Want to build bigger and stronger arms?

 

If your answer is YES, you might be looking to hit the gym. But what if you are all bogged down with work hours, parties, and other commitments. But building those dreamy arms is still in your reach. All it takes hardly your ten minutes. And you don't need to buy equipment or go gym for that. Just 7 minutes and you can see an amazing transformation in your arms.

 

Here we have rounded up some explosive arm workouts that will improve the strength and mass of your triceps, biceps, and forearms.

 

Each workout lasts 40 seconds with 20 seconds break in between. 

 

Reverse Australian Chin Ups (40 Seconds):

 

Also known as Negative Here to, this workout involves a lot of muscles from the torso such as biceps, forearms, shoulders, and pecs. It is a very demanding exercise, mainly for the wrists and elbows. So, you need to be careful and make sure that you are performing it correctly.

 

To perform this workout, get your body under the bar and hold a grip. This is an important step as your grip should stay way over the bar. Hold it tight. Make sure that the wrists don't go low under the bar.

 

Once you get a solid grip, then get your body to a tucked-back lever position and start to pull.

 

Chin-Ups (40 Seconds):

 

The next workout is pull-ups that strengthen your upper body, including your arms.  

Here's how to do it:

 

·         Extend your arms high and grasp the bar with your palms facing inward, roughly in line with your shoulders.

 

·         Extend your arms to the bar and try to bring your shoulder blades closer together, as if trying to squeeze an object into them.

 

·         To improve the core and work on stabilization, I push the navel inwards, trying to bring it closer to the spine.

 

·         Begin the pull by lifting yourself towards the bar, bending your elbows, and simultaneously lowering your shoulder blades trying to control the position of your shoulders.

 

·         Once you have brought your chin over the bar, hold the position for a few seconds before starting to descend slowly and in a controlled manner. The descent phase should take about 2-3 seconds.

 

Bench Dips (40 Seconds):

 

Bench dips are great for improving the strength in the triceps, chest, and shoulders.

1. Sit on a bench, with your hands near your thighs. 

2. Extend your feet legs as well, raising the butt off the bench and placing yourself still with your arms extended.

3. Pivoting on your elbow, lower your body as far as possible or until your arms form a 90-degree angle.

4. Push your palms back to start.

 

Diamond Pushups (40 Seconds):

 

Diamond push-ups are a variant of the classic pushups that hit the largest muscle in our arm.

To do the diamond push-ups we will have to take a particular position, with the hands close together and placed about shoulder-width apart.

 

Assuming this position, when we go down, whoever looks at us from the front will see our arms take on the shape of a diamond (hence the name of the exercise).

 

You have to pay attention to the way you do diamond push-ups because most people do them the wrong way. The hands must point forward and must not be narrower than the shoulders.

If you squeeze your arms more tightly or turn your wrists inward, the exercise quickly becomes problematic for two reasons:

 

• When you go down, the arm lever makes it nearly impossible to get up;
• The joint of the elbows and wrists are overloaded, causing you to risk a bad injury.

 

Handstand Pushups (40 Seconds):

 

The handstand push-ups or vertical push-ups are advanced push-up exercises that are very coveted by all practitioners of Calisthenics, CrossFit, and in general by all bodyweight training enthusiasts. It is a great at-home workout for the whole upper body, especially for giving a boost to your triceps.

 

The easiest way to learn handstand is to do this exercise gradually. Get into the push-up position and place your feet against the wall. Then move your hands towards your feet, as in peak push-ups.

 

Now walk up the wall and here's your first handstand. The more you get used to this position, the closer you can get your hands to the wall.

 

However, it might be difficult for some beginners for which they can try an alternative like peak pushup. In peak pushup, you have to bring your arms and legs together; the buttocks move upward. Ideally, your body should form a triangle with the floor. Now move your arms like when you do push-ups, but without coming down with your glutes.

 

Elevated Reverse Plank Raises (40 seconds):

 

While the typical plank exercise that is performed face down, with the elbows and forearm resting on the floor while keeping the legs, back, and neck in a straight line, you can opt for the inverted plank, an exercise It also works several muscles, such as those in the back, glutes, arms and, of course, the abdominals.

 

First of all, posture is essential to be able to do the inverted plank effectively and without risk of injury or pain after exercising. 

 

Thus, the first thing to do is sit on the ground and lean back a little, resting your hands on the ground. These should be pointing inward, with the fingers pointing toward the feet. 

 

Taking your chest out, with your arms extended and your hands in the indicated position, you have to keep your legs together and support your heels on the floor, at which point you have to lift your pelvis off the floor and maintain the position. 

 

Soon, tension will begin to show in the glutes, arms, shoulders, abs, and other parts of the body. It is about holding out as long as possible, always maintaining your posture, and being careful not to bend your back or twist your wrists too much. 

 

Beginners should go from low to high, without trying too hard on the first few runs. The time must be adapted to the physical condition of each person, as well as the repetitions. 

Subsequently, the difficulty of the exercise can be increased, raising the legs, one by one, in the same position and holding the lifts.

 

Handstand Hold (40 Seconds):

 

You can perform this workout by climbing to the wall with your hands on the ground just like what you have learned in the handstand pushups. 

 

If it is challenging for you, you can get into a peak pushup position.