With time being of the essence these days, workouts need to be efficient and effective.
Most exercise programs geared towards men, like P90X, that were launched by offering 60-minute routines have now created shorter workout routines — such as the P90X3. This is to accommodate the busy lifestyle of professional men who not only juggle their career but also family life.
According to Michael Zieminski, master personal trainer for Technogym USA, “The best part is that the exercises or routine can remain simple in nature but by changing the plane of motion or the intensity of the move, there is a greater challenge to fight through every rep.”
Here are five easy arm moves geared towards men.
The basic position of a pushup begins by placing your palms on the ground shoulder-width apart, with your toes touching the ground and your heels positioned toward the ceiling. This is also known as a high plank.
- Draw your shoulders down your back, avoid the hunching, and keep your elbows close to the body.
- Lower the body while keeping your gaze a few inches in front of you.
- Once your chest grazes the ground, push yourself back up; keep your core tight to keep your back from sagging.
- Inhale as you lower yourself and exhale as you push yourself back up.
You can perform a pushup the traditional way or challenge yourself by lifting one leg in the air while you lower, by placing an arm on a medicine ball while performing the pushup, or even by adding a clap as you push back up. The movement doesn’t require any equipment and can be performed anywhere.
The tricep dip can be performed by sitting on the ground with your palms on the ground and fingers facing you, or you could prop yourself off of an elevated surface such as a bench or a chair.
- Position your hands shoulder-width apart wherever you decide to prop yourself.
- If you’re propping yourself on a bench or chair, shift your bottom forward, but keep it close to the surface to reduce shoulder strain.
- Extend your legs or place your feet flat on the ground.
- Keep your elbows close to your body.
- Bend your elbows slightly and simply raise and lower your body.
A tricep dip is challenging in its original form. But for a more advanced version, you could add 10 pulses after doing 10 proper dips. Similar to the pushup, tricep dips are an excellent way to build strength by using your body weight.
A bicep curl can be performed standing up or seated. The move is performed with a weight that is appropriate to your training regimen.
Stand with feet hip-width apart, and choose the appropriate weight for your training regimen.
- Keep your elbows close to your torso.
- Rotate your palms to face upwards.
- Take a deep breath and exhale as you curl your forearm towards your upper body.
- Relax arms back down to your sides.
A bicep curl not only works a variety of arm muscles, it also challenges your core; it’s important to breathe and maintain a neutral position especially while standing.
Challenge yourself by adding a forward lunge as you curl, by adding a squat, or by raising a leg. If you don’t have dumbbells, find anything that will add weight to curl with.
The bent-over row is performed in a standing position with both feet flat on the ground and a set of weights in your hands.
- Stand with your feet hip-width apart.
- Bend forward at the hips with a smooth hinge without rounding your back (keep your core tight).
- Soften your knees by bending them slightly.
- Let your arms hang beside your body with your elbows close to the body.
- With your palms facing inward, pull your elbows back and up so that your shoulder blades are touching.
The best way to challenge yourself is by holding a heavy set of weights.
The pullup is one of the most effective arm workouts because it not only works the arm muscles but also the core.
The pullup is extremely challenging, so starting with an assisted pullup is an excellent way to work the muscles without adding excessive strain.
- Stand under the pullup bar and grab the bar with your palms facing away from you, shoulder-width apart.
- Hang loosely from the bar at first to assess posture and position; Avoid swinging, kicking, and swaying.
- Take a deep inhale.
- Slowly pull yourself up to try and reach your chin over the bar.
- Slowly lower yourself back to the hanging dead position.
While these moves are simple and easy to grasp, it’s equally as easy to continue to add load, intensity, and other movements to challenge yourself.
If you’re unsure about your form, please consult a personal trainer prior to starting.
These exercises were compiled by certified fitness professional Anita Mirchandani.
Anita Mirchandani, M.S., R.D., C.D.N., received a B.A. from NYU and an M.S. in clinical nutrition from NYU. After completing a dietetic internship at New York-Presbyterian hospital, Anita became a practicing registered dietitian. Anita also maintains current fitness certifications in indoor cycling, kickboxing, group exercise, and personal training.