Now that the weather is finally warming up, it’s time to shed the sweaters and pull out the tank tops. Shapely arms are all the rage. Get your arms strong and ready for summer’s skin baring fashion. Armie Zabat, ACE Personal Trainer at Michigan Shores Club,
offers these easy, effective exercises that can be done outdoors, using a park bench, a band and your body weight. Perform 2-4 sets of 12-15 repetitions for all exercises.
Bench Push Ups (works chest, shoulders, upper back, core and triceps)
Step 1: Start in a pushup position on the bench making sure your shoulders line up over top of your wrist, your back is flat and core is engaged.
Step 2: While maintaining proper body position, slowly lower yourself down toward the bench as you inhale.
Step 3: Press your body back up to the starting position as you exhale, while maintaining proper form throughout the entire range of motion.
Tricep Bench Dips (works triceps and shoulders)
Step 1: Sitting on a bench, place your hands on the edge of the bench, next to your hips. Slide off of the bench until you are supporting yourself with only your arms and legs.
Step 2: Place your legs so your thighs and shins are at a 90-degree angle to each other. Legs are hip-width apart.
Step 3: Lower yourself down bending the elbows to 90 degrees as you inhale. Exhale as you push yourself up to starting position, pausing at the top to contract your triceps.
Lunge Curl with Resistance Band (works biceps, quadriceps, hamstrings, gluteals, and core)
Step 1: Place the center of the band under the instep of your left foot and position your right foot about two feet behind you.
Step 2: With an underhand grip on the band’s handles, breathe in as you perform a bicep curl while bending your knees to lower into a lunge position. Breathe out as you come back up to starting position. Switch the forward leg with each set.
Wide-Legged Squat with Shoulder Front Raise (works shoulders, adductors, gluteals, and core)
Step 1: Step on the band with your feet wider than shoulder-width apart, toes pointed out with heels in, arms in front of your body with an overhand grip on the band handles.
Step 2: Inhale as you bend both knees, keeping your back straight as you raise your arms in front to about shoulder level; exhale as you slowly come up to starting position.
Standing High Row with Resistance Band (works upper back and shoulders)
Step 1: Anchor the band to a bench. Stand with your back straight and legs apart. Use an overhand grip on the band handle in front of your body as starting position.
Step 2: Inhale as you pull the exercise band back to your upper chest and shoulder bringing your elbows back behind you while squeezing the shoulder blades. Exhale as you slowly return your arms to starting position.
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