Functional training exercises are designed to improve the way you perform everyday tasks. Learn about the benefits and how to perform six functional training exercises that will strengthen your arms.
1. Bicep Curls
Bicep curls are a staple for building arm muscles. It isolates the biceps to make them stronger and more defined.
To perform a bicep curl, stand with feet shoulder-width apart, holding a dumbbell in each hand. Keep your elbows close to your torso. Lift the weights by bending your elbows, bringing them towards your shoulders. Lower them back down slowly.
2. Tricep Dips
Tricep dips are excellent for targeting the triceps and the shoulders because the movement challenges your upper arm strength and improves stability. For this exercise, you’ll need a sturdy chair or bench.
Sit at the edge of the chair, place your hands next to your hips, and extend your legs out in front of you. Slide off the chair, supporting your body with your hands, and lower yourself by bending your elbows. Push back up to the starting position.
3. Overhead Press
One of the benefits of functional training is the ability to work multiple muscle groups at once. The overhead press puts your shoulders, triceps, and upper chest to the test.
Start by standing with feet hip-width apart, holding a dumbbell in each hand at shoulder height. Press the weights overhead until your arms are fully extended. Lower them back to shoulder height with control.
4. Kneeling Push-Up
Kneeling push-ups are a great variation for those who find standard push-ups too challenging. They engage the chest, shoulders, and triceps.
Begin on your knees with hands placed slightly wider than shoulder-width apart. Lower your body until your chest nearly touches the floor. Push back up, keeping your core engaged.
5. Plank to Push-Up
Combine planks and push-ups to target your core, chest, and arms. Begin in a plank position with your forearms on the ground. Push up onto your hands one at a time, transitioning into a push-up position. Lower back onto your forearms. This dynamic movement enhances both arm strength and stability.
6. Medicine Ball Slams
The last functional training exercise to strengthen your arms is medicine ball slams. There are ranging weights, so you can always push yourself harder than the last time. This exercise boosts explosive power and coordination.
Grab a medicine ball and stand with feet shoulder-width apart. Lift the ball overhead, extending your entire body. Slam the ball down onto the ground as hard as you can, using your arms and core. Catch the ball on the bounce back and repeat.
By incorporating these functional training exercises into your workout routine, you can effectively strengthen your arms while improving your overall fitness. Remember to listen to your body, adjust the exercises as needed, and focus on proper form to maximize results and minimize the risk of injury. With consistent effort and dedication, you’ll be well on your way to stronger arms that can handle the challenges of everyday life.
