14 arm and shoulder exercises

Today, everyone want to have a nice personality, and grow their muscles. But many of us do not have much time to hit the gym. So if you want to grow your arms, then go through this article. You do not need to perform allthe exercises, you just have to select any 6-8 exercises to have a powerful arms and shoulders in good shape.
  
So for you here we present 14 best arm and shoulder exercises:

ARM ROTATION

You will find this exercise very easy, but it one of the best exercise, you can do this as your warmup before starting your workout.

You have to perform it once for about 40 to 50 seconds.

PLANK
     

This is among the most common exercise, Place your forearms on the floor with elbows aligned below shoulders and arms parallel to your body with about shoulder width. In this exercise you can also join your wrists to make it easier.                                                           

You have to be in this position for about 40 to 60 seconds. This will affect your glutes, shoulder and arms.

DECLINE PUSH-UPS

This is as same as normal push-ups, the difference is just that you have to keep your legs straight parallel to ground along with your shoulders. Your body should be straight, you should come down, exhale and should bot bend from anywhere, then go up with inhale, and repeat same.                                           

Do this in 3 sets of 14 to 16 reps each, and should take a rest of about 45 seconds after each set. This exercise will affect your biceps and triceps.

INCLINE PUSH-UPS
     

Again, as name suggests this is too same as push-ups, you have to just keep your hand above ground level, and the breathing process as same as declined push-ups, you have to come down slower and go up faster.

Do this exercise in 3 sets, each of 14 to 16 reps. This exercise will affect your biceps and triceps.

SUPERMAN LAT PULL DOWNS

Keep your head and neck in a normal position. Your neck should be in normal position along with your shoulders, you should not keep pressure there, so to prevent any joint pain at your neck.   

Draw your shoulders down away from your ears and again move it near to your ears. If you have lower back problem, you can try this exercise without the using lower body, just raise your upper body.

Do this exercise for 12 to 14 reps in 3 sets, this exercise will affect your back and shoulder.

IMPOSSIBLE PUSH-UPS

    

Trust me if you can do this then your arms are very powerful this needs a lot of strength. You have to keep your hands in diamond shape away in the direction of your head straight along with a body and then you have to go up to the above the ground and again come down.                                    

You have to perform this in for 8 reps of two set, this will give strength your shoulders and triceps.

PIKE PUSH-UPS

    

Your arm should be straight and your hands should be shoulder with apart. Now let your head so that your body forms an upside down Vshape. You should keep your legs straight as much as possible.                                

This exercise will this exercise affect your chest and shoulders. you should you should perform this exercise for 10 to 12 reps in 3 sets.

DIAMOND PUSH-UPS

You have to be in a push up position but just keep your both hands in a diamond shape and do up and down as same as push up. Do not let your elbow be away from your body when you comes down. Your chest should touch yaour hands on ground when you come down.                                                                          

Perform this exercise for 12 in 3 sets, this exercise to affect your triceps.

CHAIR DIPS

    

Sit on the edge of your city on the edge of any teacher and keep your hands behind your with shoulders width apart. Keep your legs away from your body, a little straight. Now move your hands up and down, without your elbow going away from your body.      

Perform this exercise for 16 to 18 raps in 4 sets, this will it your triceps and shoulders.

PLANK UP AND DOWN

      

You have to start this exercise in standing plank position and then keep your arm with your elbow on ground side by side of each hand and come into a plank position again reverse it by going up and repeat this.                                        

This exercise affect your cores, arms shoulders and wrists. You should perform 12 reps for 3 sets.

INVERTED ROWS

To do this exercise you have to just arrange a table under which you can sleep, hold the edge of the table with both hands and sleep, but not touch your back on the ground only your leg should be on the ground then. Pull your body up by help of your hands and touch your chest or can have a bit distance from the edge of table and again come down and repeat it.                     

You should do this for 12 reps and have 3 sets of this exercise. This affects your back and shoulders.             

FOREARM PLANK REACH

    Firstly, come in a plank position then raise your hands in front of your face and your ears should touch your hands again pull the hand back do the same thing with another hand. Make sure you do not move your hip a lot.                                  

Do this exercise for 20 times, 10 times each side, this will affect your shoulders.

PLANK JACKS

     

First, come in a push up position with your back straight, both of your ankles should touch each other and then take a jump and make distance between them then again have a jump and join both of the legs, repeat this.                                                        You have to do this for 16-18 reps and 2 sets are enough. This will affect your triceps and biceps, with abdominal.

PLANK TAPS

     

To do this exercise, firstly you have to come in push-up position, then you have to tap your shoulder with one hand and then keep it down and do same for another hand. Try to be in stable position and do not move your hips.                                                 

Perform this exercise for 20 reps and in 3 sets, this will help you to grow your whole arm.