Arm Exercises That Make A Difference In Under A Month

No matter your opinion on second amendment rights, when warm weather hits, you better look good for the gun show. You know, with your personal arsenal of tank top-worthy, locked and loaded arm muscles that look smooth and svelte in a dangerously sexy way.

But if your upper body is looking just about as dangerous as a couple of spineless sea slugs, don't despair — your chest, back, shoulders, biceps, and triceps actually respond pretty quickly to training, so it's possible to, at a minimum, take those wimpy sea slugs and mold them into, well... if not a set of AK-47s, then possibly some realistic-looking water guns.

The point is, if you want to develop strength and shape in a short period of time, it's possible, but not if you lift wimpy weights or fail to pay attention to your form or exercise selection. As an exercise physiologist with a master's degree in exercise science, I have three straightforward tips to help you see changes, fast. First, make sure you focus on compound exercises that target multiple muscle groups at the same time to help you make the most of every workout. Second, round out your routine with a few isolation exercises to further target your shoulders, biceps, and triceps. And third, lift weights that are challenging — it's time to retire those pink dumbbells once and for all.

There are great debates over which is "better" — the incline chest press or the flat bench chest press — and the answer is "probably both," as their purposes are slightly different, and both do a good job of targeting the chest, shoulders, and triceps. But if you're looking to shape up in a hurry, the incline dumbbell bench press targets more of your anterior deltoid (the front of your shoulder) and the upper portions of your pecs, while placing less stress on your rotator cuff, a common area prone to overuse injuries. And by opting for a dumbbell press, rather than a barbell press, you unilaterally hit each side of your body, helping correct any potential muscle imbalances.

Set your bench to an incline between 15 and 30 degrees, select a weight you can comfortably control for at least six to eight repetitions, then perform three to four sets moving at the same slow, steady pace described for push-ups. It doesn't hurt to have a spotter on hand to help you for the last couple reps. Slow repetitions will tired you out faster than you may anticipate.

If your upper body isn't already toast from all those pull-ups, a properly performed single-arm dumbbell row will really burn out your lats, rhomboids, traps, and erector spinae, making it an awesome way to target your back unilaterally. The trick here is to get the form right, as most people perform dumbbell rows incorrectly.

Start by selecting a dumbbell you think you can lift for at least six repetitions with good form. Place your left hand and left knee on a bench, your right leg extended, your foot on the ground, and the dumbbell in your right hand, extended toward the ground from your shoulder. Engage your core and check to make sure your spine is in a neutral (more or less flat) position. Retract your right scapula (that's your shoulder blade) to prevent your shoulder from rolling forward. From this position, squeeze your shoulder blade toward your spine as you pull the weight upward, drawing your right elbow up to your side, keeping your torso flat and straight as you perform the row. Pause at the top, then control the movement as you slowly lower your arm back to the starting position. Perform six to 10 repetitions per side and complete two to three total sets.

To hit your triceps, shoulders, and core, the bench dip is a great bodyweight option, although it's not appropriate for some individuals with shoulder or wrist pain. If this applies to you, try a dumbbell skull crusher instead. Just start with a light weight so you don't actually crush your skull.

For the bench dip, form is key. Grip the bench on either side of your hips, extend your legs fully with your heels on the ground, then press through your palms, lifting your hips from the bench. To really target your triceps, bend your elbows as you lower your hips toward the ground, allowing your hips to hinge as you lower yourself, so your torso remains perpendicular to the floor. When your elbows form 90-degree angles, press through your palms, lifting your body away from the floor as you extend your elbows and return to the starting position. Aim to lower yourself for a three-count, and raise yourself for a one-count. Complete three sets doing as many repetitions as you can with good form.

The posterior head of the deltoid muscle is often overlooked, so it's always a good idea to add an isolation exercise that helps support better overall posture and a more stable shoulder joint. But because the back of the shoulder is so often ignored, it's usually weaker, which means you may need to use lighter weights than you use for other arm exercises. Start with five pound dumbbells, then make adjustments up or down, based on how you feel.

Stand with your feet hip-distance apart, knees slightly bent, a dumbbell in each hand. Tighten your core and roll your shoulders back to check your posture. From here, keep your torso straight and press your hips back as you tip your chest forward toward the floor. Stop when your torso forms a roughly 45-degree angle. Allow the dumbbells to hang straight down from your shoulders, so your arms are perpendicular to the ground, your palms facing inward. This is the starting position. Maintaining a slight bend in each elbow, squeeze your shoulder blades together, lifting your arms up and out, almost as if your arms were wings. Stop when the dumbbells are at roughly shoulder height, then reverse the movement, lowering the dumbbells slowly back to the starting position. Aim to perform two sets of eight to 10 repetitions. Perform each repetition at a slow and steady pace, really focusing on using the backs of your shoulders to perform the movement.