How to train your arm explosive power?

Explosive power is very important for each of us. It will not only be reflected when we exercise, but also in our lives. Explosive power is very important for each of us, especially arm explosive power. However, sometimes we find that our arm explosive power is not as good as expected, which requires us to exercise. Let’s learn about how to exercise arm explosive power.

(1) Chest expansion exercise: Stand with your feet shoulder-width apart, hold dumbbells in both hands and do chest expansion exercises with your arms straight in front of your chest. Inhale through your nose when expanding your chest (with your hands apart), and exhale through your nose when returning to the original position. Do 3 sets of 20 times/set, or you can do it according to your ability. Effect: Develops the strength of the pectoralis major, and also helps develop the deltoids and latissimus dorsi.

(2) Forearm bending exercise: Sit upright on a stool, hold a dumbbell in one hand, place your elbow on your knee, and place the other hand on your elbow pit close to your knee. Then do the up and down bending and stretching exercises holding the dumbbell. Inhale when bending the elbow and exhale when extending the elbow. Do 3 sets of 30 times/set, or you can do it according to your ability. Effect: Develops forearm muscle strength, and also has effects on finger grip and upper arm strength.

(3) Lateral raise: bend your upper body forward about 90 degrees, hold the dumbbells with both hands and raise them horizontally to the sides of your shoulders in a straight line, then return to the position with both hands holding the dumbbells facing the ground. Inhale while raising them horizontally and exhale while returning them to the ground. Do 3 sets of 20 times/set, or you can do it according to your ability. Effect: Develop back muscles, etc.

(4) Sit-ups with dumbbells: Hold dumbbells behind your head with both hands, lie on your back on a bench, and do sit-ups. Exhale quickly when standing up and inhale slowly when lying down. Do 3 sets of 30 repetitions/set, or you can do it according to your ability. Effect: Develop abdominal muscles and waist strength.

(5) Negative bell squat: Hold the dumbbells to your shoulders with both hands and do up and down squat movements. Inhale when squatting and bring the dumbbells back to your shoulders. Exhale when rising and lift the dumbbells with straight arms. 30 times/set, 3 sets. You can also do it according to your ability. Effect: Develop the skills of all parts of the body.

The above are some methods for training arm explosive power. In normal times, we can choose the training method according to our physical condition, and there are many exercises in life that can train arm explosive power. However, no matter what kind of exercise it is, it requires long-term persistence to be effective.