It is not always possible to have dumbbells at home, or a machine to work out like in the gym. Thus It is very good that we know how to work our arm muscles at home.
It is essential that when training without loads, let’s make a perfect and concentrated movement in each of the exercises. For this it is necessary that we concentrate as much as possible on the muscles worked. In this case it will be the biceps and triceps.
For the work of both parts of the arm, elbow movement is essential, which will be what allows muscle contraction of the part of the biceps and of the triceps. In this case, to work on the biceps we must make supination movements, and to work the triceps they will be on probation.
Pronation movements have more possibilities when working without load than supination movements. For this we will highlight several ways to work the biceps through supination. We’re going to do it using a backpack as cargo. We will fill the backpack with books, bottles of water… In this way we will achieve the desired resistance to continue growing.
Biceps curl with different grips and with a backpack as resistance
The backpack will be the tool that we are going to use to carry out the movements Suitable for targeting the biceps. First of all, we must know that we can grab it in three different ways to perform the conventional curl. First of all we are going to start with the supine grip.
This way of grasping is the most common, and it is with palm up, horizontally. When raising the load, and by turning the elbow, what we will do is slightly rotate the hand outwards. In this way we will be able to affect the part of the outer brachial of the biceps.
It is important that when performing this movement, the part of the arm is attached to the trunk. In this way, we will achieve a greater concentration in the muscles that we are going to work and we will avoid diverting the tension to other parts such as the elbow.
Another way to perform this bicep curl is through the pronated grip. This way of grabbing the backpack will be with the palm of the hand down, parallel to the ground. By using this grip, what we will achieve is to stimulate the biceps brachialis much more and thus improve its form.
The movement when performing the curl in this way will be the same, the elbows will only serve to make the ascent and descent, and the arm will be completely glued to the trunkin order to concentrate as much as possible on the muscles that we want to work.
It is true that when using the overhand grip, the load with which we are going to be able is less, since it is an exercise that isolates the biceps a lot, since the forearm muscles hardly intervene. For this, it is necessary that we reduce the load of the backpack, and thus be able to carry out the movement perfectly.
Lastly we will stop at the neutral grip, which consists of having the palms of the hands vertically. This will allow us to work the biceps, but focusing on the supinator, which is located in the forearm.
The realization of the curl is the same that we have described previously, since each movement must be concentrated and it is important that when ascending and descending, we perform each phase slowly so as not to lose tension in the worked muscles. In this way, even if we do not have dumbbells, we will achieve a perfect development of the biceps at all levels.
Diamond pushups for triceps
The work of the triceps allows us more variations, and to begin with, we will highlight the diamond push ups. They are known as such because the placement of the hands varies from conventional push-ups. The hands will be placed together, like in the middle of the chest, making a kind of diamond shape with the fingers of both hands.
The rest of the body we will keep it straight, leaning only on the balls of the feet. If we can’t do it that way, another simpler alternative is resting our knees on the ground to support less body weight. Let’s not forget that in this case the resistance is our own weight, which is what we must overcome with our muscles.
To do it, we will simply start from the ground and raise the body by activating the triceps. This is due to the position of the hands, which, being together in the center, will cause all the tension to be concentrated in these muscles.. If we are used to working with conventional push-ups, it can be uncomfortable at first, so it is good to adapt to the movement by resting our knees on the ground, and then move on to doing it only on the balls of our feet.
Chair Triceps Dips
Another exercise that we want to highlight when working the triceps is thetraditional funds. Only this time we are going to do them leaning on a chair, which will serve as a bench to raise and lower, and thus be able to concentrate all the tension on the muscles worked.
To do this, we will stand with our backs to the chair. The palms of the hands should be placed on the edge of the chair, and the other point of support will be the heels of the feet, which will be on the ground. The arms should be placed backwards, slightly bent at the elbows, which will also bend backwards.
Starting from this position, what we will do is raise our body, and perform a controlled descent of the body, by activating the triceps muscles. This part of the arms will be the one that will withstand all the tension of the exercise. For this, it is necessary that we keep our arms back and do not separate them laterally, since in this way we will deflect the tension and reduce the incidence in the worked muscles.
tricep bridge
As a third alternative to work the triceps without dumbbells, we are going to stop at the exercise known as tricep bridge. For this we will only need our body, which we are going to place face up, supported only by the heels of the feet and with the arms back and supported on the palms of the hands.
in this posture we are going to stand looking up, taking care that the head is facing forward without bending the neck at the level of the neck. With the palms of the hands resting on the ground, we are going to throw our elbows back, so that we concentrate all the tension on the triceps.
Keeping the body as straight as possible, what we will do is lift ourselves up through the action of the triceps. To do this, what we are going to do is make a simple movement in which the elbow is going to intervene by bending in order to raise the body off the ground. It is important that we concentrate all the tension in the worked part, and although the movement is not very deep, that we can feel it during the entire moment that the activity lasts.
With these exercises it will help us to work the arms at home. It is important that we take care of the concentration in the worked part. It is something that we have repeated a lot during the post, but it is important, because when training arms, if we do not take great care of this, it is easy to divert tension to other parts of the body.
Images | istock
Videos 1 | YouTube / Anthoni Montalban
Videos 2 | Youtube / HowCast Spain
Videos 3 | Youtube/ P4P Spanish
Videos 4 | Youtube/ Trans America Fit
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