The Best Arm Exercises to Blast Through Plateaus

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A few specific arm exercises are really great for blasting through plateaus in your fitness regime. Learn about the best arm exercises to blast through plateaus with help from a health and human performance specialist in this free video clip.

Part of the Video Series: Workout Without Weights
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Video Transcript

Hi, this is Lisa with here at Anytime Fitness, South Longview, Texas. I'm going to give you a few exercises today, some arm exercises to help you bust through plateaus. The very first one I'm going to show you is a chin up with a negative. So when I start talking about chin ups or pull ups women in particular can get very intimidated because typically we are not very strong with our upper body. But anybody can do these exercises because you are going to be resisting your own body weight and you can start at whatever level you are beginning. And then move up from there. So I'm going to perform a chin up. I'm going to let myself down very, very slowly. It's called a negative. My belly button is going to be pulled in nice and tight. And my goal is to come down at about eight seconds. You may start with two or three seconds. And that's fine. You can work your way up from there. So here we go. I'm going to go ahead and come up here. Grab my bar. My belly button is engaged. Pulled in tight. Really using a lot of biceps on a chin up. I'm going to pull up and slowly let myself down. You can find a chin up bar at your gym if you have a membership. You can also purchase them at different stores. You can get them to go in between door frames. I encourage you to do that and just keep it up all the time. And hopefully you'll utilize it. For the next one we are going to go ahead and get on the floor. This is just a lying tricep press. So my bottom arm is going to wrap around my waist. My top arm is going to get snug right here against my arm. And I'm going to push my body up to where this is extended. Really using a lot of triceps here. Go for 10 to 20 of these or to exhaustion. If you can only do a few that's ok you can work your way up. Obviously do the same amount on the other side. Lot of triceps we wear out those upper body muscles pretty quickly so just do the best you can on those. My next one is going to be a push-up. If you find people that do a lot of push-ups they probably have some beautiful arms. Push ups works the arms, the chest, the core. It's, it hits so many muscle groups at once, which I love. So just basic standard push-up. I'm going to be in a plank position. My shoulders and my hips are in one line. I'm going to go down and up. My core is in nice and tight. You are just going to go down and up. Do as many of these as you can. If that's five awesome. If that's 50 go for it. Repeat these arm exercises two to three days a week. And it's going to give you some beautiful arms to help you bust through those plateaus.


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