Top 4 Bodyweight Arm Exercises To Build Great Arms
Bigger arms raise the confident to totally different level. Today I’m going to discuss the top 4 bodyweight arm exercises that will build great arms..!!
Hey, everyone, I hope you are having fun with the bodyweight back exercises and I am damn sure that you are already sore and are not even to move your hands, no pun intended.
Well, today’s topic is your favorite one and that is the bodyweight arm exercises to build a great set of arms.
Building a strong set of arms requires the same amount of effort to build any other muscle.
I had firstly desired to build huge arms that were just bulging out from the t-shirt sleeves and that were ripped that showed clean separation between my triceps and biceps.
However, when I first started gym I only focused on growing my biceps and didn’t bother to build my triceps.
But after sitting with a person who already had huge arms with clear separation told me that biceps are only one third of arm size while triceps cover almost two third size of the arm.
So then I started working out my triceps harder and had achieved great size in them almost 16.5 inches, which was enough for me and my friends started asking me how did I build them.
I simply answered them that I was doing a lot of bodyweight arm exercises with high reps at first.
So here in this blog, I want to share those 4 bodyweight arm exercises that I was doing to build great arms.
Now I want to let you know that these bodyweight arm exercises demand a lot of effort and you might not be able to move your arms freely after you do these bodyweight arm exercises in the beginning.
Also after I knew that triceps are far bigger muscles than biceps then I started focusing more on them and only did two exercises for my biceps and two exercises for my triceps and it has worked out pretty well.
Top 4 bodyweight arm exercises to build a strong & big set of arms:
- Close grip pull ups:
Well, this exercise is a great exercise to target your biceps both inner and outer biceps.
Yes, you heard me right, with different grips you will be able to target both the heads of biceps.
Well, you need to understand that this pull up is different than the chin ups that are done to target your back muscles.
Here you will focus on pulling your body up with your biceps and not your elbows.
Here lies the main difference to build back and biceps.
However close grip chin-ups also involve your biceps to some extent however they are not the primary muscles that are used during close grip chin ups for the back.
How are the close grip pull-ups performed:
Firstly you need to grab the bar shorter than your shoulder width to take maximum advantage of this exercise.
Then keep your body tight and your abdomen filled with a deep breath of air and start pulling your body upwards.
You don’t have to cheat by swinging your legs back and forth.
Try to get as much up as you can just with the help of your biceps involvement.
Keep your head position neutral while performing the movement.
Now your chin should be above the bar which is the topmost position to get and hold that position for a second.
Then start lowering down your body s bit slowly to get the benefit of the eccentric movement.
And come fully down till you hang your body.
Repeat all the above steps to do another rep.
Here I want to tell you that to target your inner biceps you need to grip the bar with your palms facing your body.
And to target your outer biceps you need to grip the bar with your palm facing opposite to your body.
Now about sets and reps, you need to perform at least 5 sets of 10 reps at first and slowly increase them as you become an intermediate lifter.
Also play around with static hold at the top as well as bottom and in between of the exercise.
- Flat bar peak concentration curls:
Now to build massive peak on the biceps you need to do exercise that only focuses on the peak of your biceps.
This exercise is a different one that you see in magazines and other blogs.
I would like to share a video of physical therapist and strength coach Jeff Cavaliere.
He is a well known expert in fitness world and I personally follow his work.
He shows how exactly we can perform Flat bar peak concentration curls.
Flat bar peak concentration curls by Jeff Cavaliere.
You can find more of his work on his youtube channel ATHLEAN-X
How to perform flat bar peak concentration curls:
Firstly you need to set a bar that is just 3 feet above you.
Grab that bar with your palms facing towards you.
Now get under the bar with your forehead just ahead of the bar vertically.
Now bend your legs at your knees and start pulling your body upwards till the point that your forehead comes above the bar and your elbows come 90 degree to the vertical.
Hold that position for a second and start lowering your body till you hang lose.
Repeat the above steps to perform another rep.
Now static holds can help you a lot at different positions to develop maximum peak in your biceps.
- Diamond pushups:
Now this exercise is a great exercise to build your all 3 heads of triceps.
This exercise helps you overload your triceps as well as to some extent your chest & deltoids.
Here in this exercise you need to note that your hips should not drop down while performing this exercise.
How to do diamond pushups:
First you need to make a diamond shape with your fingers and create a strong base.
Get into a plank position keeping your butt up and your legs joined.
Now start lowering down your chest keeping tension on your triceps till the point where your chest touches your fingers.
Start coming up pushing with your triceps till your elbows lock at the top.
Repeat the above steps to do another rep.
Remember to keep your elbows tucked towards your body. Don’t flare your elbows out otherwise it will target your chest muscles.
Now sets and reps depend on your fitness goals. If you just want to remain fit then you can perform 4 sets of 10 and if you want to build massive triceps then better perform 5 sets of at least 20 reps and start adding weight to your back to build strength later.
This is the best exercise if you want to target your triceps as well as you shoulders and chest.
In short this is the upper body developing exercise.
Now if you are a complete newbie I recommend you to slowly build your range of motion from the top and take help of your workout partner to do that.
How to do dips:
Firstly you need a dip bar to perform this exercise or else you can also do this exercise on a v joint platform by placing your hands on either side.
Get on the dip bar by fully locking your elbows at the top.
Join your legs and start descending slowly without jerking your body.
Focus on using your triceps while doing the movement.
Come down till the point where your elbows become parallel to the floor.
Then start pushing up with your triceps without swinging your legs to avoid cheating.
If you want to build strength then you can take a lifting belt and use it to carry weights and perform this exercise.
Well these are the four best exercises that have worked on me and my friends too.
I hope these exercises will give you the arms that you desire.!!
Well this is it for this blog post.
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