Since dumbbells are enough to train your arms, biceps and triceps can also be pumped up at home. The main thing is to pay attention to the muscles of the chest, shoulders and trapezius muscles. Its pumping helps to develop the upper body, making the silhouette more athletic.In the material below you will find the best exercises for the muscles of the hands that you can do at home or in the gym. Using the presented training program, you can stimulate the biceps a little and lay the foundation for the transition to more advanced training options.
How to inflate your arms quickly?
The secret to a successful arm workout at home is to use multi-joint exercises to build upper body muscles (like push-ups and pull-ups). In fact, it’s impossible to pump up big arms without having the right level of development in your back, chest, and shoulders.
Training frequency also plays a role. Even professionals are not recommended to swing their arms more than twice a week, and the total duration of arm training should not exceed 20-25 minutes. otherwise, overtraining will occur, which will negatively affect muscle growth.
The development of neuromuscular communication is of particular importance: you must increase and decrease the weight due to the conscious work of the biceps or triceps, and not only due to inertia. This will help stimulate the hand muscles as quickly as possible; in the end, they respond quite well to regular training.
Arm Muscles – Anatomy
Although arm muscles make up 10-15% of the mass of all muscles in the body, the arms are not divided into biceps and triceps, but into 20-25 different muscle groups. For example, the biceps is a double flexor muscle attached to the shoulder and the elbow. The triceps is a triple extensor muscle that occupies the back of the arm.
Additionally, pumping up your arms involves stressing the muscles in your forearm and shoulders. For example, when lifting weights standing, the load falls on your entire upper body, including the trapezius. The situation is similar with the triceps: extensions behind the head engage the jagged muscles located in the armpit area.
The best exercises with dumbbells
The best arm exercise is the one in which you feel the biceps or triceps are working the most. To build muscle fast, it’s not enough to lift heavy weights, arch the whole body – training requires moderate weights, slow speed and complete muscle control.
For beginners and intermediate athletes, one arm workout with isolation exercises per week is sufficient. On the rest of the training days, these muscles are indirectly involved in the work: the triceps are involved in push-ups, bench presses, and other chest exercises, and the biceps are involved in pull-ups and belt pull-ups.
Basic exercises for the muscles of the hands
Below is a schedule of hand exercises at home. Do the workout once or twice a week, supplementing it with exercises for large muscle groups: push-ups, pull-ups, or functional exercises with stretchy resistance bands . It is recommended to swing hands in the second half of training:
1. Fist push-ups
The best push-up option for moving your arms is push-ups with your fists, which engage the triceps, forearm, and posterior surface of the deltas. Slowly lower yourself as low as possible at first, then push the weight back up explosively.
3-4 sets of 12-15 reps
2. Chin lift with dumbbells
Exercise for the development of the muscles of the trapezius, forearms and anterior side of the deltas. The triceps are also involved. This is done with light dumbbells, and at the top the hands should not go beyond the chin and without swinging the body.
3-4 sets of 12-15 reps
3. Bench push-ups for triceps
An isolation exercise for the triceps, the upper part of the pectoral muscles and the upper part of the back muscles are indirectly involved in the work. When performing, the elbows are turned back, and the purpose of the movement is to push the body as far as possible (that is, it is necessary to raise the buttocks above the bench surface).
2-3 sets of 12-15 reps
4. Concentrated curl for biceps
Isolation exercise for the biceps, the inner surface of the forearms is also involved in the work. When moving, the elbow is firmly fixed on the thigh, and the dumbbell is moved up with a slight twist; this helps pump the inside of the biceps.
3-4 sets of 12-15 reps
5. Seated dumbbell press
Basic exercise for the development of the deltoid muscles of the hands. The triceps, upper back and upper chest muscles are also involved in the work. When performing the movement, the press should be slightly tense.
2-3 sets of 10-12 reps
6. Standing Dumbbell Lift
One of the best exercises for biceps and upper body pump. When performing, beginners are advised to keep their elbows pressed against the belt and ensure that the body does not swing. The back is straight, the shoulder blades look down.
3-4 sets of 10-12 reps