Look good, feel good, and workout good. Good arm workouts will not only build your confidence but will help you make strides in CrossFit.
Along with your core and legs, arms is a key factor in improving your all around CrossFit game. Gathered from some of the world’s best fitness competitors, here are some arm workouts everyone should try.
INCLINE BICEPS CURL
“Okay. So I’m going to go over an incline dumbbell bicep curl with you right now. This is personally my favorite bicep exercise. It’s something where you don’t have to go heavy. Obviously, you don’t want to go too light. But it’s a very concentrated exercise and allows a full stretch of your muscle which is very important when you want full results.
Now, to do this it’s a dumbbell exercise, you’re going to sit on your incline bench. You’re going to knock it down probably a few pegs so that you’re leaning back a little bit. Not too far, but you don’t want to be too straight up. The whole point of this is so that you really stretch out that bicep muscle.”
The best thing about bicep curls is you can’t cheat on your form. For instance, only the forearms should move when doing a proper curl.
ARM WORKOUTS, KICK BACK
“In this video we’re looking at proper technique on the tricep pressdown and tricep kickback to maximize muscular development of the triceps while avoiding injury.”
A good kick back will focus on moving the forearm and let the elbow tight to your body.
ARM WORKOUTS, CONCENTRATION CURL
“Okay. So today we’re going to go over a dumbbell concentration throw. This is a very old school exercise. You see most guys doing this in their workouts during their arm workouts. It’s a very simple exercise but it’s very easy to get wrong.
Now, with this again, your focus here is to work that bicep through its full range of motion. Really get some blood into it. Good concentrated curls. Now, you’re going to choose a weight that you’re very comfortable with that you don’t have to cheat the exercise with so you don’t have to rock your body or anything. You can stay real firm and real concentrated. That’s why it’s called a concentration curl.”
A classic exercise, concentration curls gives you the most bang for your buck. These will rock your biceps with the correct form.
ARM WORKOUTS, BAR DIP
“Join Chris Heria as he shows you his 5 best exercises for the Dip Bar. Most times all people have to train is a Dip Bar but that does not mean you cant get a great workout out of it. In this Vlog Chris shows you his 5 best exercises to train on the bar.”
Remember to lock your elbows during a bar dip. This is a great workout for your pecs and triceps. Which help huge in CrossFit.
ARM WORKOUTS, CLOSE GRIP BARBELL BENCH PRESS
“A lot of guys perform this in the bench press rack. That would be the normal way to do it on the standard Olympic straight bar, the 45 pound straight bar. Your grip for this doesn’t have to be too close. A lot of guys put their arms with their hands together, when that could really do damage to your shoulder.
I like to stay at least thumb, if not more. I have my clients go shoulder width apart for this exercise. I’m going to be performing this with an easy bar on this bench. Generally, you’d have someone spot you. Because it’s a press, you can go heavier that most exercises. It’s a compound movement, meaning you’re working a lot of muscles at the same time.”
More than just a vanity exercise, the barbell bench press can be functional to. Therefore, doing it right will help yours arms and chest get better for CrossFit.