How to check arm strength on the bars: exercises from the trainer

How to test arm strength in 20 minutes: 5 street exercises from a trainer

May 10, 2022, 12:30 MCK

How to test arm strength without exercisers?

Three levels of difficulty await you – beginner, intermediate and advanced.

fitnesa treneris

How to test your arm strength with outdoor exercises? What exercises can you do on the sports field?

There are many myths that you can create strong arms exclusively in the fitness club. This is not true. Muscles do not see the difference between training on the exercise machine or on the bar. Their task is to fulfill their function. If you qualitatively load the muscles, they will inevitably increase in volume.

Satura rādītājs

A set of exercises for a beginner

Pull-ups with a reverse grip on a low bar

Tehnika:

take the bar – hands at shoulder width. Fingers looking at us;
on exhalation from the lowest point pull your chin to the bar. Elbows pressed against the torso;
try to make the movement by bending the arms at the elbows, tensing the biceps;
hold for a second at the top point;
on an inhalation smoothly descend to straight arms to the starting position.

Do three approaches of 5-10 times. Rest between approaches – two minutes.

Push-ups on a low bar

Tehnika:

Grab the bar so that it is located strictly under the collarbones;
on the inhalation smoothly bend the elbows to an angle of 90 degrees and lower the body so that the bar was strictly under the chest muscles;
the back is straight, the body is stretched in one line;
on exhalation push up powerfully, tensing the chest muscles.

Perform three approaches for 7-10 times. Rest between approaches – two minutes.

Complex of exercises for the average level

Pull-ups with reverse grip

Tehnika:

stand under the bar so that the bar is above the top of the head;
grasp the bar with your hands at a distance less than shoulder width;
pull the chin to the bar with a powerful movement. Exhalation should be ahead of the movement;
try to make the movement by bending the arms at the elbows, tensing the biceps;
smoothly descend on exhalation.

Do three approaches of 5-10 times. Rest between approaches – two minutes.

Push-ups on the bars

Tehnika:

Firmly grasp the bars, the body is flat. Neck, back and hips are on the same line. Legs together;
shoulder blades fixed and lowered down;
on the inhale smoothly lower the body to the lowest point, bending the elbows to an angle of 90 degrees;
on the exhalation extend the arms, raising the body to the upper point. Try to exclude jerks and swinging legs.

Perform three approaches of 10-15 times. Rest between approaches – two minutes.

Complex of exercises for the advanced level

Pull-ups with reverse grip

Tehnika:

stand under the bar so that the bar is above the top of the head;
grasp the bar with your hands at a distance less than shoulder width;
pull the chin to the bar with a powerful movement. Exhalation should be ahead of the movement;
try to make the movement by bending the arms at the elbows, tensing the biceps;
smoothly descend on exhalation.

Do three approaches of 10-12 times. Rest between approaches – two minutes.

Push-ups on the bars

Tehnika:

Firmly grasp the bars, the body is flat. Neck, back and hips are on the same line. Legs together;
shoulder blades fixed and lowered down;
on the inhale smoothly lower the body to the lowest point, bending the elbows to an angle of 90 degrees;
on the exhalation extend the arms, raising the body to the upper point. Try to exclude jerks and swinging legs.

Perform three approaches of 15-20 times. Rest between approaches – two minutes.

Triceps curls on a low bar

Tehnika:

rest straight arms on the bar so that the angle between the arms and the torso was 90 degrees;
on an inhalation slowly lower the body down and bend the elbows to an angle of 90 degrees;
the body is straight, stretched in one line;
on exhalation powerfully extend the arms at the elbows to the starting position.

Perform three approaches of 10-15 times. Rest between approaches – two minutes.

Exercise 2-3 times a week and do not forget about quality rest between workouts. Include diet, warm-up and stretching in your workouts to improve your results.