Make your body look good in a shirt! What kind of muscle training menu can I do at home?

Muscle training menu [ upper arm ] that looks good with a shirt

1) “Reverse Push-Up

If you want to have thicker-looking arms, you should train the triceps, which are two-thirds of your upper arm muscles. The reverse push-up is the most popular weight-training exercise for strengthening the triceps. This is an easy workout that uses furniture such as chairs, sofas, and beds as platforms, and I encourage you to try it.

Place both hands on the platform and stretch your legs out in front of you to create a position in which the weight is on your arms. At this point, keep your hands about shoulder-width apart, as this will help to work the triceps muscles. From there, lower your body until your elbows are bent at a 90-degree angle. When returning the body, exhale as you raise the body straight up, which will help to feel the triceps muscles tighten. The goal is three sets of 10 to 15 repetitions. If this is difficult, it is recommended to adjust the range of motion by placing the feet just below the knees or by making the range of motion shallower.

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2) “French Press” 3) “Concentration Curl

The French press is a muscle training exercise in which the arms are extended straight up from a position where the weight is held behind the head. Although it can be done with one hand, doing it with both hands gives a sense of stability to the form, so beginners should be able to work on it with ease.

Sit on a chair or stand upright with your feet shoulder-width apart and hold dumbbells behind your head with both hands. Exhale as you lift the dumbbells straight up and inhale as you bring them back down. When lowering the dumbbells, let gravity do the work, or you will lose the load. The goal is three sets of 10 to 12 repetitions. If it is difficult, take it easy.

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