I need help re: strength training for arms

NoMorePerfect

I am trying to tone my flabby arms. The problem is, I have little to no strength in my upper arms. For instance, when I have done the 30-day shred, I have had no problems with anything BUT the upper arm work (push ups, etc). I am doing Nike Training Club now, plus C25K, and I absolutely cannot do their arm exercises to tone my arms.

Any recommendations on what I can do to build upper arm strength?

*edited to fix typo. Oops!

pftjill

Just keep it up. Keep up with the strength training. It will be hard, but the more you do it the easier it gets.

marnieinMB

Have you tried using resistance bands?

bethvandenberg

just start slow and keep building. You won't be able to do them at first but you'll get stronger in just a couple of weeks. I wouldn't do it more than twice a week maybe like Mon and Thursday so they get to heal.

It takes time but it will happen if you stick with it.

themommie

chair dips, push up, maybe check in to a gym and have them put together an exercise regime

RunHardBeStrong

Push Ups are amazing for this! If you have to start at an incline like on a counter or if that's to hard start against the wall. This is how I started and I now do 100 pushups "the right way" every other day...keep in mind when I started against the wall then the counter I could only do about 10! Good Luck!!

Chrissy_Michelle

Kuddos to you for working so hard! The exercises you are doing will eventually tone and strengthen your arms. Push ups are hard because of two reasons really. One, your abs need strengthening, and two, your shoulders need strengthening. Don't give up what you are doing! It will work eventually. Keep doing the arm workouts and tummy workouts. Planks are really good for arms/shoulders and your abs.

NoMorePerfect

Thank you so much for the replies! You mean I can't expect to just do a full workout from the get-go?? ;-) (only teasing!)

I am a perfectionist. The perfectionist in me doesn't like to not do the whole routine from day one. I'll just start slow, twice a week as bethvandenberg recommended.

SaraTonin

I hate push ups too. HATE. But can now do 40, when I could only do 10 at the start. Just push yourself every day and you'll get there! I also found out I wasn't breathing during push ups, so that definitely didn't help me out.

Will definitely watch this thread for more ideas on arm toning.

thrld

Do 20 push ups every day. Just don't do them all at once. Do 10 in the morning and 10 at night. If you can't do them on the floor, then do modifed pushups against the wall. It won't take you long to work up to doing 10 push ups on the floor.

What matters is not how well you can keep up with any program directive -- it's a journey & what matters is that you start taking steps. In about 2-3 weeks, you'll be able to do 10 on the floor. Once that happens you can gradually add pushups to your routine, until you're doing 15, 20, 30.

Also good for arms -- start doing tricep dips. You can do these on the bottom stair in your house, or on the edge of your couch (during commercials) -- start with 5-10. Work your way up.

You can do it!

TrainingWithTonya

Here is an arm workout for you. Start with light enough weights that 12-15 reps is tough to finish and when you can do 15 and not feel like the last rep is tough, then go up in weight. Eventually, you'll have more arm strength and can do the body weight exercises like push ups (which are actually a chest exercise) and dips. Obviously, as you are just getting started, skip the dips until you build up that strength.

carl1738

Keep doing pushups, even modified pushups will help with your triceps. Dips are another great exercise for your triceps. If you have dumbbells, you can do triceps extensions or kickbacks. For your biceps, curls work well. If you are trying to build strength, try to use at least 5 to 10 pound dumbbells. Those little 2 and 3 pound dumbbells really aren't much use if you're trying to gain strength. Pick two exercises to start, and do two or three sets of however many you can do. If you can do more than 15 reps with the weight you're using, it's time to use a heavier weight. Do this twice a week, giving yourself at least two days between workouts. Once your muscles adapt and get stronger, switch things up by trying new exercises or increasing the weight. Try to eat some protein and carbs asap after your workout. A protein shake and a piece of fruit, or a glass of milk (chocolate or plain), for example. Hope this helps!

NoMorePerfect

Wow. This info is extremely helpful. I actually feel like I may someday be able to do more than three "girl pushups."

Thank you SO much!