Tanktop season is right around the corner, and what pairs better with a sleeveless top than sculpted, toned arms? Not much. However, many women feel intimidated when bearing arms in the summer. For some, the arms are a “trouble zone” area, where many of us feel like we’re holding on to more fat than muscle, especially in the triceps.
“Arms seem to be a tough place to tone for women,” says Kim Dolan Leto, a best-selling author and fitness professional who has graced 25 magazine covers in her career. “Here’s why, we don’t make the testosterone that men do, and we naturally store fat in our tricep area.”
It’s not the best news for those wanting to bear arms come pool season. However, knowledge is power; especially when looking to power up and transform your body.
“Arms are not typically a focus for women,” according to Leto, the author of Fit God’s Way. Many women tend to focus on cardio or training their lower bodies, leaving arm exercises behind.
Whether you’ve neglected training your arms in the gym or are having a hard time sculpting the muscle you desire for your upper body, Leto designed a summer workout that will have you heading confidently into summer with stronger, sculpted arms.
The Keys to Successfully Sculpting the Arms You’ve Always Wanted
Let’s face it, women lead busy lives. “So often, the things we need the most for muscle growth—rest, recovery, the best fuel for our bodies including enough protein, and hydration, aren’t always on the top of our to-do lists,” explains Leto. This makes the process of gaining muscle and burning fat harder than it needs to be.
Sculpting any body part takes time, dedication, proper fuel, and recovery. And when you combine those actions with a killer training routine, you’ll finally be shedding fat and building the lean muscle you desire.
One method of training Leto uses to tone her arms is the combination of dumbbells and body weight exercises. Performed consistently, this will help build strength and shape your arms while burning fat. “Progressive overload is key when training arms,” says Leto. “Use a weight that makes the last few reps tough, or you’re leaving results on the table.”
Remember this, however: You cannot “spot reduce.” When it comes to shedding fat—in this case, your triceps—you simply cannot shed fat in one specific area. Rather, with a consistent clean diet and training, fat will burn from all over the body. However, when training certain muscle groups, you will begin to notice shape taking place as the muscle grows. In short, for strong, sleek arms: Work out, eat clean, get rest, hydrate, and stay patient, change will come (and so will lots of flexing!)
To see your hard work come through, Leto emphasizes proper hydration, getting adequate protein, and fueling your body with proper nutrition and rest.
Now that you have the keys to successfully shaping your arms, it’s time to train. Let’s get sculpted arms for summer!
Sleeveless Summer Workout
How to:
Perform 3 sets of 8-12 reps unless otherwise noted.
Pro Tips:
Focus on form and do not use momentum or swing weights.
Be sure to always get a solid warm-up on your favorite cardio equipment for five minutes.
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Plank into Pushup
What it Works: Chest, Triceps, and Core
Instructions:
Walk your hands out to a plank position, perform a pushup, then a side plank, then a pushup, and repeat.
When this gets easy, try raising one foot off the ground.
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Arnold Press and Curl
What it Works: Biceps and Shoulders
Instructions:
Sit on a bench or chair with your feet flat on the floor and shoulder-width apart. You can stand if you want. Sitting down helps activate the core – (win-win!)
Perform one bicep curl not lowering the weight back down but holding the curl in a locked position.
With an upright torso and core engaged, with your arms at the top of the bicep curl, press the dumbbells straight up while simultaneously twisting your hands so that your palms face forward.
At the top of the exercise, be sure to keep a slight bend in your elbows, as your palms face forward.
Reverse the move, twisting your hands as you control the weights back down and bend your elbows to return to the starting position and perform another bicep curl.
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Reverse Plank
What it works: Shoulders and core
Instructions:
*Perform 3 sets for as long as you can hold the move.
Sit on the floor with your legs straight and your hands behind your hips. Your hands/ fingers should be facing your hips and your feet should be pointed forward.
Tuck your pelvis slightly and squeeze your glutes and engage your core.
Your chin should remain tucked throughout the exercise. (All reps should begin in this position)
Maintaining this position, lift your hips off of the floor making sure your body forms a straight line from your shoulders to your feet. Your heels should be touching the ground with your toes pointed forward.
Continue to keep your core engaged while maintaining full-body activation/tension.
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Deltoid 21s
What it Works: Shoulders
Instructions:
*Perform 7 frontal raises, 7 side raises, and 7 rear delt raises back-to-back.
Stand with feet shoulder-width apart.
With a dumbbell in each hand, lift both hands straight in front of your body, stopping at chest height and lowering your hand back down to your sides for seven reps. (Frontal raise) After seven reps of the frontal raises are performed head directly into side raises.
With your hands at your sides holding the dumbbells, raise both hands out to your sides, stopping at shoulder length. (Perform seven reps and head directly into rear delt raises)
With hands at your sides, core engaged, and knees slightly bent, bend over slightly so your chest is over your knees and lift both arms out to the side. Tilting your pinky finger outward will help engage your rear delts more.
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Bodyweight Dips
What it Works: Triceps, Upper chest.
Instructions:
Sit on the ground with your knees bent and your feet flat on the floor.
Slowly lift your hips a few inches off of the floor. At this point, all of your weight should in your hands and feet
Lower your body down to the floor by bending your elbows.
Press down with your hands to straighten your arms and raise your hips and body back up. This will place tension on the triceps
Repeat move.
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Alternating incline dumbbell curl
What it Works: Biceps
Instructions:
Sit down on an incline bench with a dumbbell in each hand, holding at arm’s length.
While holding your upper arm stationary, curl the right dumbbell forward (into a bicep curl) contracting your biceps, and breathing out.
While in this motion, rotate your hand so that your palm is facing up and squeeze at the top of the curl.
Slowly begin to bring the dumbbell back to the starting position. (Breathe in)
Repeat with the left hand.
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Tricep Overhead Extension
What it Works: Triceps
Instructions:
Stand with your feet shoulder-width apart and core engaged while holding a dumbbell (or a pair) directly over your head. Make sure your palms are facing each other and that the dumbbells are touching if you’re using a set.
Without moving your upper arms out of place, lower the weights behind your head. Be sure to move slowly and not hit the back of your neck or head. Keep the dumbbells pressed together the whole time.
Press the weights back up to the starting position until your arms are fully extended, stopping short of locking them out.
