6 Tips for Safe and Effective Chest and Arm Workouts

Effective chest and arm workouts take planning and adhering to some key tips. If you have recently grown tired of the same upper body workouts that only provide minimal results, you probably want to change your workout routine. Like most people, you may not be sure of the safest and most effective way to give your chest and arm workouts a push in the right direction.

But worry not as, we have put together a few safe and effective workout tips. Trainers and professionals rely on these tips to get their bodies in the best possible shape.

Warm-ups are Necessary

Warming up before an intense workout is essential as it helps your body prepare for what lies ahead. 

A good rule of thumb is to allow yourself five to ten minutes of warm-up exercises before beginning your chest and arm workouts. Then cool down for five to ten minutes afterward to give your muscles a chance to recuperate. 

Walking is an excellent example of a practical exercise you can use for warming up or cooling down.

Include Supersets in Your Chest and Arm Workouts

Whether you just did your first push-up today or have been working out for months, pec building is an important aspect of any program. You can include a combination of motions in your workout routine to make sure you work your pecs in multiple ways.

However, incorporating superset chest workouts is vital if you want to see optimal results. Supersets are a great way to ensure you hit more muscle groups in a limited amount of time. You do this by alternating exercises so that while resting one muscle group, you are exercising another group.

Focus on Form Instead of Weight

Poor form is a shortcut to muscle injuries and you will achieve minimal results over time. To avoid this, you should always align your body correctly and perform smooth movements with each routine. This is especially true for chest press.

When adapting to a new strength training exercise, make sure you begin without any weights or only using light weights. Put your focus on perfecting slow and smooth lifts followed by equally controlled descents while isolating a specific muscle group.

Slowly Increase Weight or Resistance

When working out the chest and arms, you should ensure that you are constantly challenging your muscles. Do this by slowly increasing weight or resistance with your workout. Remember that the ideal weight for you will vary from one workout to the next. 

Therefore, choose the weight based on how the targeted muscle feels during the final two reps. Ensure you still maintain excellent exercise form with the specific weight. If you cannot perform the last two repetitions, you should consider using a lighter weight for that exercise.  

Stick to Your Routine

Different fitness routines specify exercising chest and arms at different intervals. The key is to plan these intervals with your trainer and then stick to them. One common interval to achieve the upper body strength results you desire is to work out your chest and arms one to three times per week. You can work on both muscle groups each time or break your routine up and work on your chest one day and your arms the next.

Allow Your Muscles Time To Recuperate

Strength training exercises are ideal for building up your muscles, but they also cause damage to the muscle tissue. 

The overexertion of your chest and arm muscles can lead to tears that can inhibit growth and can impede your progress. That’s why it’s important to always give your muscles time to recuperate. Ensure they have enough rest before working that same muscle group intensely again.