Toned arms are a very desirable physical trait. However, the arms can be a troublesome area to firm and tone. The good news is that toned arms are achievable with exercise at any age. Here are five arm-focused workouts that you can add to your routine workout session to achieve firm, sculpted arms:
- Bench Dips: This medium-intensity exercise can be done using a gym bench or with a chair at home. Start by sitting on the side of bench. Place hands on edge of bench and position feet away from bench. Straighten arms, slide rear end off of edge of bench, and rest heels on floor with legs straight. With your arms firmly in place, lower your body by bending your arms until a slight stretch is felt in chest or shoulder, or your rear end touches floor. Raise body and repeat. Try to do 10 to 15 reps of this exercise per set.
- Pushups: Pushups are the best exercises that can strengthen your entire core. You can do this exercise anytime, anywhere. Place your hands directly below your shoulders and keep your head, back and buttocks in a straight line. Extend your legs so the weight is on your toes and engage your core and gluts. Lower your body in a controlled manner, when your chest is about the size of a fist away from the ground, and slowly presses back up to full plank position. Perform 10 reps.
- Shoulder Shaper: This exercise works well for the shoulders and abs. Stand with feet hip-width apart, a weight in each hand in front of thighs (left). Lift right arm straight out to side, left arm straight ahead, both to shoulder height (right). Lower arms to first position for one rep. Repeat on other side and continue 12 reps. To make it easier, use lighter weights.
- Tank Top Triceps: Hold weights in plank position and pull right hand to chest, elbow pointing toward ceiling (left). Straighten right arm back (right), hold for two seconds, and then bend elbow and lower arm. Switch sides for one rep. Do six reps.
- Reverse Flies: The reverse fly can be performed when sitting, standing or even lying face down on a weight bench. Start by standing, grab a pair of dumbbells and bend forward at the hips, and let your arms hang straight down. Spread to open your chest, focusing out and slightly arch your lower back. Always try to keep a slight bend in your knees. Use 8 pounds weights and do 15 reps.
