Arm exercises for beginner bodybuilders

Arm exercises for beginner bodybuilders

We all have to start somewhere, which is why this article describes push-ups that are suitable for beginners, with a focus on developing arm muscles.

Most people new to bodybuilding are interested in building big guns, sometimes to the point of overtraining. Remember that arm muscles play a role in most exercises that target other parts of the body. So be careful not to overdo it.

However, the arms themselves are complex parts of the body and deserve a properly focused exercise program. The arm mainly consists of three major muscle groups:

1. Brachii – Two muscles in the front of the arm that extend from the elbow to the shoulders.

2. Triceps brachii muscle: Three muscles in the back of the arm that extend from the elbow to the shoulder.

3. The forearm: Several smaller muscles that extend from the elbow to the wrist.

There are seven classic exercises that beginners can use to start building good muscle without straining their bodies. For all of the following exercises, use a weight light enough to allow 10-15 repetitions.

Three biceps exercises are recommended for beginners:

1. Parple standing – 3 sets of 10-15 repetitions.

2. Continuous alternating weight training: 3 sets of 10 to 15 repetitions.

3. Preacher Bench Curl: 3 sets of 10-15 repetitions.
Arm exercises for beginner bodybuilders
For beginners, three triceps building exercises are recommended:

1. Retreat: 3 sets of 10-15 repetitions.

2. Close Grip Bench Press – 3 sets of 10-15 reps.

3. Rest EZ Barbell Extensions: 3 sets of 10-15 reps.

Forearm building exercise recommended for beginners:

1. EZ Bar Reverse Curl: 3 sets of 10 to 15 reps.

As with all exercises, you need to be careful when programming certain parts of the body. First of all, you should incorporate your arm exercises into a program similar to the one suggested below:

Day one: biceps, back, abs

Second: the hamstrings, shoulders, and abdomen

The third: the muscles of the thigh, forearms and calves

Fourth: the triceps, chest and abdomen

Complete a series for the first few weeks, then add a series every week for a maximum of three.
After three months you will be ready to move on to more intense and more advanced exercises.

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