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How to Increase the Muscular Endurance in Your Arms

by |
author image Kevin Rail
I am very genuine and magnetic on camera, and have made numerous videos on my own for clients and other organizations that I'm affiliated with. I also have a degree in Sport Management, and multiple certifications to back up my validity. I've also been featured in three different exercise infomercials and had a speaking role in a National Lampoons movie.
How to Increase the Muscular Endurance in Your Arms
A man doing push ups in a gym. Photo Credit julief514/iStock/Getty Images

Muscle endurance is a parameter of fitness that indicates your ability to do repetitive motions for an extended period of time. It is an important skill to have when playing sports like tennis, basketball, soccer and hockey. If you want to increase the muscular endurance in your arms, you can achieve this by doing specific exercises with higher rep ranges. This will cause you to tap into your slow-twitch muscle fibers, which are pivotal for muscle endurance.

Step 1

Lie on your stomach to do pushups. Place your hands directly under your shoulders and curl your toes under your feet. Push your body up in the air and contract your core to get your back straight. Lower your chest down to a fist's width from the ground and push back up. Stop just short of locking out your arms and repeat.

Step 2

Grab the edge of a bench to do triceps dips. Place your heels on the floor with your legs straight. Lower your body down toward the floor until your elbows bend to 90 degrees. Push back up just short of locking out your arms and repeat.

Step 3

Perform overhead medicine ball throws. Stand with your feet shoulder-width apart and hold the ball behind your head with your elbows bent 90 degrees. Throw the ball ahead forcefully to a partner by straightening your arms. Catch the ball back from her, lift it back behind your head and repeat.

Step 4

Grab hold of a pullup bar to do chinups. Place your hands shoulder-width apart in an underhand grip on the bar. Bend your knees and cross your legs behind your body. Lift yourself up until your chest is at the height of the bar, lower yourself back down and repeat.

Step 5

Perform barbell curls with light weight. Stand with your feet shoulder-width apart and hold the bar in front of your thighs with a shoulder-width, underhand grip. Lift it up toward your chest by bending your elbows. Squeeze, lower it back down and repeat.

Step 6

Execute a set of chest passes with the medicine ball. Stand with your feet shoulder-width apart and hold the ball against your chest with both hands. Step forward with your right foot and throw the ball to a partner by extending your arms. Catch it back as you bring your feet together. Step and throw again, this time leading with your left foot. Keep throwing and alternating your lead foot.

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