Large muscles in your arms and stomach give the appearance of strength, power and athleticism. Several exercises can be performed regularly to give you this look. The American College of Sports Medicine recommends using 70 to 85 percent of your one-repetition max weight for eight to 12 repetitions of each exercise to gain muscle in your arms and stomach.
Overhead Press
The overhead press mainly uses the anterior and lateral deltoids of your shoulder as well as the triceps brachii muscles that make up the back of your upper arms. Sit or stand with your back straight, and hold a barbell with an overhand grip. Begin with your elbows bent and the bar resting across your upper chest. Press the bar vertically until your arms are fully extended, then lower the bar back to the starting position. Dumbbells or kettlebells can also be used to perform this exercise.
Dumbbell Triceps Extensions
This exercise can help you gain muscle in the back of your arms. Lie on a horizontal exercise bench with your knees bent and feet flat on the floor. Hold a dumbbell in each hand with your palms facing and your arms extended vertically above your chest. Lower the weights in a controlled manner by bending your arms until your elbows reach a 90-degree angle. Contract your triceps to straighten your arms and return to the starting position.
Barbell Curls
Barbell curls work the muscles on the front of your arm as well as your forearm flexors. Stand with your back straight, and grasp a barbell with an underhand grip that is slightly wider than your shoulders. Stabilize your torso and spine, and raise the barbell to your shoulders by bending your elbows. Slowly lower the bar back to the starting position. Performing this exercise with a wider grip isolates the inner head of your biceps, while a narrower grip targets the outer head.
Weighted Incline Bench Situps
This exercise can help you gain muscle in the front of your stomach. Sit on an incline bench with your feet positioned under the roller pads at the high end. Hold a plate weight or medicine ball on your chest. Begin with your back flat against the bench. Pull your belly button into your spine, contract your stomach, and raise your torso while slightly rounding your back. Continue up until your torso is upright. Slowly lower back to the bench. Twisting your torso at the top of the movement also strengthens your obliques.
Pulley Side Bends
Side bends can help you build your oblique muscles in the sides of your stomach. Stand with your left side next to a low-pulley machine with your legs hip-width apart. Grasp the pulley handle with your left hand with an overhand grip. Place your right hand behind your head, straighten your back, and stabilize your torso. Bend your torso to the right by contracting your obliques. Slowly return to the initial position. Complete the desired number of repetitions, then switch sides and repeat the exercise.
References
- "ACSM's Resources for the Personal Trainer", Second Edition; Nicki Anderson, et al.; 2007
- "Strength Training Anatomy," Second Edition; Frederic Delavier; 2006
- ShapeFit: Barbell Curls
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