Multi-joint arm exercises are ideal for strengthening and developing arm muscles. These types of exercises involve different muscles and joints of the body that work as a large group, avoiding affecting other parts of the body. What are the best multi-joint exercises for arms ? In today’s article we present them to you.
Multi-joint exercises for arms
Multiarticular exercises for arms are one of the great forgotten in training and, however, we have come to do them unconsciously. What do these types of exercises consist of? Most of the time we practice focused exercises that involve a single muscle when we want to tone a specific part of the body. But what if we involved more muscle groups and joints in our exercises? If what you are looking for is to increase strength and muscle mass, multi-joint exercises are your great allies.
The muscles that participate in multi-joint exercises are classified as primary or synergistic; these types of muscles act simultaneously and suppress collateral actions. In addition, multi-joint exercises, also called compound exercises, allow the use of large weights, which causes stress on the muscles involved and, consequently, their development and growth. But not only that: compound exercises include more muscle fibers, which increases the production of testosterone in the body. And yes, testosterone works to increase the size and strength of the muscles.
Do not forget to include joint exercises (which only include one type of muscle) after your workout compound exercises. What multi-joint exercises can you include in your routine? Follow our recommendations and remember to give your body a break between workouts to give the muscle time to recover and reach its full potential.
Bench press
The bench press is one of the most recommended multi-joint exercises for arms , and it is also one of the easiest to do. We recommend starting here if you are new to this type of training. With the bench press you will gain strength in the upper body, as it involves the shoulder joints and the triceps, which extend the elbow.
To perform it, lie on your back on a bench and extend your arms ; Next, hold the bar and bend your elbows, drawing the bar toward your chest. Extend your arms to the starting position and repeat.
The best thing about this exercise is that you can regulate the weight until you are an expert, you can start by moving only the bar and, as you get practice, add more and more weights. It is best to practice this exercise with an observer holding the bar , as you could be trapped under the weight in case of difficulties.
Barbell deadlift
The barbell deadlift is one of the most complete multi-joint exercises, as it works most of the muscles in a single movement. The deadlift record is 501 kilograms! Yes, this is a tough exercise, but with it you will see amazing results.
To practice this, stand with your feet hip-width apart. Squat down and hold the bar with your hands spread shoulder-width apart . You can hold the bar as is most comfortable for you: one hand above and one hand below the bar … This done, stretch your legs, lift the bar and bring your shoulders back. Return to the starting position and repeat.
We recommend that you put on some type of lumbar protection in this type of exercise, as stress and weight could have repercussions on the back. It is best to avoid injury.
Front or shoulder press
The shoulder press is responsible for toning the muscles of the upper body, including the back and abs. These exercises work the shoulder joints and triceps to extend the elbows. How to do it? Stand (or sit) with your elbows bent and your palms facing forward. Hold a barbell or weight in front of you at shoulder height and carry the weight up until your arms are fully extended. Lower the bar or weight to the starting position. Don’t forget to contract your abdomen for best results and, of course, don’t arch your back.
Dominated on the bar
Bar chin-ups are very common in gyms and are part of multi-joint exercises for arms. In appearance they are very easy to do, but in reality it takes time to be able to do them. It consists of loading your own body while hanging from a bar and there are 3 types, but with all of them you will see the results you expect. The only variation is the position of the hands: prone (palms facing forward), supine (palms facing you) neutral (palms facing each other).
Barbell row
The barbell row works your back muscles and arm flexors. Stand upright and bend your knees slightly; Bend your torso at a 45-degree angle relative to your knees. Hold the bar with your hands facing downward, shoulder-width apart. In this position, breathe in and contract your abdomen while bringing the bar to your chest. Release the air when you return to the starting position. Don’t forget to keep your back straight at all times.
Triceps dip or dip
The bottom or DIP is one of the most practiced exercises in gyms. It does not require more weight than the body itself, which makes it a bit difficult, just like chin-ups. Different muscle groups are included in the dips and are used to build strength. There are different techniques for practicing the dips and the results will be different. If you spread your arms shoulder-width apart, then you will develop your triceps and pecs. On the contrary, if the separation of the arms is greater, the results will be similar to those obtained in the bench press.
We recommend making the funds with protection on the wrists. Yes, as incredible as it may seem, they are your main weapon for this type of exercise and, consequently, the ones that suffer the most.
