Tank Top Tone-Up: Arm Muscles For A Sharp Look

Tank tops are a great way to show off your arms and shoulders, but if you're self-conscious about your upper arms, there are plenty of exercises you can do to tone up and get rid of arm fat. You can try a range of arm workouts, from bicep curls to tricep extensions, or follow a plan like Sarah Chadwell's, which involves doing four supersets that work your shoulders, biceps, and triceps. If you're short on time, there are also quick, intensive workouts that can help you get toned arms in just 9 minutes.

If you're not a fan of exercise, there are also fashion tips and tricks to help you minimise the appearance of large upper arms. For example, you can try wearing 3/4 length sleeves, adding interesting details to the cuff of a 3/4 length or long sleeve, or opting for an elbow-length sleeve with a loose fit. You can also try wearing a full flutter sleeve, choosing sleeveless options with wider shoulder straps, or using lace or crochet sleeves to camouflage your upper arms. Additionally, staying away from short cap sleeves and choosing a v-neck silhouette can help draw attention away from your arms. So, whether you decide to hit the gym or just make some clever clothing choices, you can definitely rock a tank top this summer!

Bicep curls

To perform a bicep curl with dumbbells, start by holding the weights with your palms facing out and your arms fully extended in front of you. Keep your wrists straight and bend your elbows to curl the weights up towards your shoulders. Then, slowly lower the weights back down to the starting position. It is important to maintain proper form throughout the movement to avoid injury and ensure effectiveness.

For a barbell bicep curl, the form is similar. Stand with your feet shoulder-width apart and hold the barbell with your palms facing up. Keep your elbows close to your body and curl the barbell up towards your chest, again maintaining straight wrists. Slowly lower the barbell back down to the starting position.

When performing bicep curls, it is important to choose an appropriate weight that challenges you without compromising your form. Start with a weight that you can lift comfortably and increase the weight gradually as you build strength. Additionally, proper breathing is crucial. Inhale before lifting the weight and exhale as you curl it up.

Tricep dips

How to do a basic tricep dip:

First, find a stable bench, box, chair, or step to sit on. Grip the front edge of the platform, with your hands just outside your hips, and your fingers facing down. Lift yourself up so that your hips are hovering over the edge of the platform. Step out so your legs are mostly straight, and focus on engaging your quads and glutes. Tighten your core, pull your shoulders down away from your ears, and lock your arms. As you inhale, lower yourself towards the floor by bending your elbows straight back, aiming for a 90-degree angle with your arms. Exhale as you push yourself back up to the starting position.

Benefits of tricep dips:

Variations:

If you are a beginner, you can make this exercise easier by moving your feet closer to your body and bending your legs. For those looking for a challenge, you can make the exercise harder by straightening your legs, adding weights, or using a dip machine, bars, or rings.

Safety:

Some experts believe that tricep dips can be dangerous for people with limited shoulder flexibility or existing shoulder or arm injuries, as the movement can put stress on the shoulder joint. If you have a history of shoulder or arm issues, be sure to consult a doctor or personal trainer before attempting tricep dips. To avoid injury, keep your neck and back straight during the exercise, and be mindful of your shoulder position.

Shoulder presses

The biggest beneficiary of the shoulder press is the front portion of your shoulder muscle (anterior deltoid), but you will also be working your deltoids, triceps, trapezius, and pecs. The shoulder press also brings into action the stabiliser muscles in your shoulders, elbows, and wrists, and the motion indirectly targets your abdominal muscles as you keep a straight core throughout.

The dumbbell shoulder press is a great exercise for beginners to advanced lifters who want to develop strong, balanced shoulders. It is one of the best upper-strength and muscle-building exercises you will find. However, it is often taught incorrectly, which can lead to serious injury and pain. So, it is important to learn the correct form.

• Brace Your Core & Squeeze Your Butt: Brace your core as if you are about to receive a punch to the stomach. Push your stomach out rather than sucking it in. Simultaneously, squeeze your butt as if you are holding a $100 bill between your butt cheeks. This will protect your lower back as you press above your head.
• Have Your Elbows at a 45-Degree Angle: Position your elbows slightly in front of you, at a 45-degree angle, with your hands in line with your wrists. This will help prevent shoulder impingement and reduce strain on your shoulders.
• Press Dumbbells Above Your Head: Press the dumbbells overhead, thinking about your front deltoid. Do not use your legs to push the weight up. This is a strict shoulder press to isolate the shoulders.
• Keep a Slight Bend in Your Arms at the Top: Do not fully lock your elbows at the top. This can cause unnecessary strain on your elbows. Instead, extend your arms but stop just shy of full lockout.
• Lower the Weight with Control: Remember that the eccentric phase, or lowering the weight, is just as important as the concentric phase (lifting the weight). Keep your core engaged and lower the weight slowly and with control to maximize tension on your muscles and avoid injury.

Variations of the dumbbell shoulder press include the straight leg shoulder press, which removes any leg drive, and the 1/2 kneeling shoulder press, which adds a core challenge while working your shoulders.

The barbell shoulder press is another variation, and the same principles apply. Keep your armpits facing the wall in front of you, with your elbows at a 45-degree angle if possible, and avoid shrugging your shoulders.

Lateral raises

To perform a lateral raise, stand with a dumbbell in each hand, feet hip-width apart, and arms at your sides, palms facing in. Roll your shoulders back, engage your core, and look straight ahead. Lift the dumbbells straight out to your sides, keeping your arms straight but without locking your elbows. Stop when your arms are parallel to the floor and your body forms a "T" shape. Slowly lower the weights back down to the starting position.

It's important to note that, while you could technically do lateral raises every day, it's not advisable. Strength training can cause micro-tears in the muscles, so it's best to wait at least a day between working the same muscle group. If your goal is broader shoulders, focus on training them at least twice a week with a variety of shoulder exercises, and be sure to consume enough calories and protein to aid muscle recovery.

Arm circles

Step 1: Starting Position

Stand with your feet shoulder-width apart and extend your arms out to the sides. Your arms should be parallel to the floor and perpendicular to your torso. This is your starting position.

Step 2: Forward Circles

Slowly start making small circles of about one foot in diameter with each of your outstretched arms. Continue this circular motion for about ten seconds. Breathe normally and maintain a smooth and deep breathing pattern throughout.

Step 3: Backward Circles

Now, reverse the movement and continue the circular motion in the opposite direction for another ten seconds. Keep your back and arms straight and your head raised.

Benefits of Arm Circles:

• Warm-up: They are perfect for warming up your shoulder and elbow joints, preparing your arm muscles for more intense exercises.
• Accessibility: Arm circles require no equipment and can be done almost anywhere. They are suitable for people of all fitness levels.
• Injury Prevention: By warming up your joints and muscles, arm circles can help prevent injuries.
• Rotator Cuffs: This exercise works the rotator cuffs, which are often neglected and prone to injuries, especially in athletes who use these areas extensively.
• Calorie Burn: Arm circles can burn extra calories when combined with other upper body exercises.
• Core Engagement: Arm circles require balance and stability, so engaging your core muscles is essential during this exercise.
• Toning: They can help tone the muscles in your shoulders, arms (biceps and triceps), and upper back.

Frequently asked questions