Workouts

10-Minute Arm Blaster Workout

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Monty is back with another excellent workout demonstration that will be sure to shed calories and tone your arms.

The muscles targeted within this video include:

  • Biceps
  • Triceps
  • Chest
  • Shoulders

Be sure to subscribe to the PG-NASM Youtube channel (if you haven't already). And check out personal training courses for a formal education in fitness. 

Video and Transcript

 

Hi guys, Monty here. My Instagram handle is movewithmonty. We're going to be going through a 10-minute arm blaster today.

So if you want to throw this at the end of a workout, or even at the beginning of the workout, if you want to do some pre-exhaustion work with the arms, this is a really, really cool 10-minute workout that you can do.

Monty (00:15):

We're going to hit the biceps and the triceps in particular, but we're also going to throw a little bit of chest work and a little bit of shoulder work in there as well with the press-ups and with the overhead press. So we're going to kick things off.

Monty (00:25):

Everything's going to be 45 seconds on, 15 seconds off. In that 15 seconds, I'm going to have that time to demonstrate the next exercise, so make sure that you're following along and make sure that you're keeping your eye on the camera in that 15 seconds so that you know what's coming up next.

Monty (00:39):

We're going to start off with push-ups. So there's nothing fancy about these. I just want you to start at a level that's appropriate for you. So if you prefer starting from your knees, that's totally fine. So if you want to just come here and do the knees, do the push-ups from the knees, that's totally cool. If you want to go a little bit harder, come up to the feet and do the same thing.

Monty (01:01):

So guys, you still got another 25 seconds of the push-ups. This is just to get you warm. Don't go super hard yet because we've got some hard exercise that are really going to target the biceps and triceps in particular coming up. So just get yourself warm. No need to go crazy yet. Save a little bit of gas in the tank for the coming up exercises.

Monty (01:19):

So see if you can squeeze another few more push-ups in. You've got five, four, three, two, and one. Guys, time. All right, take a rest. So the next exercise is going to be a banded bicep curl. So from here, you can either do the bicep curl with a band if you've got a band or if not, then you can do it with a dumbbell instead.

Monty (01:39):

So you're going to be here, lifting this way. Keep your elbow pinned. And off we go, 45 seconds. So start to keep the elbow pinned. Make sure that all of the movement is coming from the bicep and not from you trying to thrust up with the hips or try and shrug it up with your shoulder.

Monty (01:56):

If you've just got a band, if you've just got a band... Apologies. My mic's going a little bit funny today. So from here, instead, what I want you to do, if you don't have that band, let's have the dumbbell instead; repeat the same process. Just make sure that you're not shrugging it up. Make sure that you're not thrusting your hips or extending your back when you're doing that.

Monty (02:17):

You've got another 10 seconds. Make sure that you do the other side. We're going to come to the other side in four, three, two, one, and switch.

Monty (02:27):

All right guys, you've got 45 seconds of this arm to do as well. Make sure you keep that elbow pinned to your ribs. Make sure that you're not resting it in, make sure you're not resting on your body, and try not to throw your hips into it and try not to arch your back. Make sure that all of the work and all of the movement is only occurring about this elbow joint. And that way you're really, really going to dial the work into the bicep.

Monty (02:54):

All right guys, you've got 20 seconds left. Last 15. You guys are doing great. So really dial that work into the bicep. Make sure that the movement isn't coming from the hips, make sure it's not coming from the back. Make sure it's all coming from that elbow joint. All right. Last five, four, three, two, and one. Great, guys.

Monty (03:17):

All right, we're going to go into the push-ups now. Sorry, not the push-ups. We've got the tricep push-ups, so triangle push-ups. If you guys haven't done these before, it's just a slight variation on a push-up that's just going to target the triceps a little bit more than the normal push-ups.

Monty (03:31):

So as you do this, you're going to try and make a triangle shape with your hands, and you're going to try and get your chest to touch right in the center of that tricep. So I'm going to demo from my knees to begin with, try and bring your chest all the way down to the center of that triangle, and then push yourself back up.

Monty (03:49):

Now, what should happen is your forearms should just hover just above the floor as you get to the bottom of the movement. And that's really going to dial the work into the triceps as you do that. This is a very tricep-dominant exercise. You shouldn't feel too much work on it going on on the chest. Although you might feel a little bit of assistance going on there as well.

Monty (04:08):

You guys have got 10 seconds left worth of these tricep push-ups, and then we're going to go into the next exercise. All right. Last five, four, three, two, and one. Excellent guys, rest up.

Monty (04:21):

So the next exercise we're going to go into is a kneeling overhead press. So from here, what I want you to do is either take one knee down to the floor; using either your band or your dumbbell, you're going to lift the dumbbell up this way, keep the elbow in front of your body, and then pump it overhead.

Monty (04:38):

So, of course this is going to work your triceps as well, but mainly this is going to be working on your deltoid, your main shoulder muscle. So it's this one that's covering that joint capsule right there, okay? We're going to do 20 seconds on this arm, 20 seconds on the next arm. We're going to start in five, four, three, two, and one.

Monty (04:59):

All right, guys. We've got kneeling overhead press. We're going do 20 seconds on one arm, 20 seconds on the other. Off we go. Okay. Guys, we've got 15 seconds. Remember, try and keep that core nice and tight. Try and keep your hips locked in. So your body is stiff. All of the movement is occurring from this shoulder and from the elbow, nothing else moves.

Monty (05:21):

If you want to do it from your band, that's totally fine as well. You can pop the band just underneath your knee and you can repeat the same process. It does change the exercise a little bit because it's a very different type of resistance.

Monty (05:34):

And we're going to switch onto the other side in the next five. So switch sides now. Bring the dumbbell or the band to the other side. We're going to do 20 seconds on this side as well.

All right, off we go. So we're going to do the other side. Make sure that you're keeping this core nice and stiff. Press that dumbbell overhead. Most of the movement, if not all of the movement, is occurring at the shoulder joint and at the elbow. Try and keep the elbow in front of your body.

Monty (06:07):

If you want to do it with the band, just make sure that your band is pinned right underneath your knee and do the same thing, okay? Guys, you've got 10 seconds left. Last five, four, three, two, and one. Time.

Monty (06:21):

All right, we're going to go back into those triangle push-ups. So we're going to come down onto the floor. Hands in a triangle. We're going to bring our chest right over the top of it, and we're going to bend the elbows and push back up.

All right. Bend the elbows and push back up. Try and bring your chest all the way down to that center of the triangle, and then come back up.

Monty (06:41):

Guys, you've got 30 seconds starting now. Off we go. We're going to take a little bit longer on the next one because I've got a little bit more to demonstrate on this next exercise.

Monty (06:53):

All right. 25 seconds to go. Make sure that you're bringing your chest all the way down, right to the center of that triangle, drop those elbows to the floor. You're trying to dial the work into your triceps. You might feel a little bit of chest work, you might feel a little bit of shoulder work, that's fine.

Monty (07:08):

You guys have got 10 seconds left. Five, four, three, two, and one. Time. All right, guys. We're going to go back into the kneeling overhead press. So remember, we're going to do 20 seconds on each side. Get ready. Make sure that you either got both legs kneeling next to each other or you've got one leg forward, it's really up to you.

Monty (07:29):

So we're going to start in 10 seconds. Either grab your band or your dumbbell. In five, four, three, two, and one. All right. So elbow is going to stay in front of the body, and then you're going to pump that dumbbell or band all the way overhead.

Monty (07:48):

Make sure that most of the movement is coming from the shoulder or from the elbow. That's one of the things that's nice about kneeling, is you can't really throw your back into it as much, because if you throw your back into it, you really start to lose your balance. So in order for you to stay balanced, you have to stay right on top of your knees.

Monty (08:06):

All right, guys, 20 seconds on the other side, starting in three, two, and one. Off we go. Same process. Guys, we've got 10 seconds left on this arm, and then we're going to switch onto the other side. In four, three, two, and one. Guys, time. All right.

Monty (08:33):

So I'm just going to go over a couple of exercises to finish up with. Now, these are slightly less common exercises. And one of the reasons that I've done this is to just show you a different way that you can target the bicep.

Monty (08:43):

So when we did that bicep curl at the beginning, either with the band or with the dumbbell, what you'll notice is that most of the work of the bicep curl is around here. Okay? When you get up to this point here, because my elbow is right underneath my fist, my bicep isn't actually having to work so hard.

Monty (09:02):

So what I want to be able to do is load up the bicep in this top range of motion here. The way that I'm going to do that is either with the band, by getting into a bent-over row position. And I'm going to fix my elbow right about my ribs, and I'm going to try and bring my fist up to my shoulder.

Monty (09:22):
I want to pull my elbow back so that it lifts just in line with my ribs but not back here, because that becomes a row. I want to bicep curl into my shoulder this way. So the elbow's coming up to around my rib height, but no further, because then it changes it very slightly.

Monty (09:38):
I'm going to keep my fist in front of my elbow and I'm going to bicep curl up this way. Okay? If you want to try that with a dumbbell, please do. So guys, we're going to do 45 seconds on each side of this. So now that you've had the demonstration, pick up either your band or your dumbbell and we're going to go.

Monty (09:57):
So, you want the bicep to do most of the work. So don't try and pull the elbow upward. The elbow is going to come upward but mainly the elbow is going to bend and the fist is going to come up towards the shoulder instead.

Monty (10:13):

And what this is doing is it just loads that top part of the bicep curl. So if you want to get strong in this top bit here, this is a really nice way that you can actually train that. All right guys, we're going to switch sides in the next five seconds. In four, three, two, and one. All right, switch sides.

Monty (10:32):

So we're going to do about 20-25 seconds on this side as well. So same principle; elbow doesn't go past the body, it's going just in line with the body. And then the fist comes up towards the shoulder as well. We're trying to hit right on that bicep. All right guys, you've got 15 seconds left. Stay with it. Last 10, nine, eight, seven, six, five, four, three, two, and one. Guys, time.

Monty (11:00):

So I just want to recap some of those exercises. So you can do the timing however you like. If you want to do 45 seconds on, 15 seconds off, that's completely fine as well. But there are some really useful exercises there. Of course, the push-ups, you've got the chest working, the shoulders, the triceps and the core. So that's really, really going to target those areas specifically.

Monty (11:20):

But some of the other exercises like the bicep curls are going to dial a lot more work into the bicep. So if you've had a heavy day rowing, or if you've been doing a lot of pulling or pushing, this can be a really nice way just to finish off those biceps with those bicep curls.

Monty (11:34):

If you want to go into more of a tricep-based push-up, then you can make that triangle position, and then you're trying to bring your chest down towards that triangle. And if you actually see the angle of my elbow, it puts my tricep on quite a big stretch, so they're having to work really hard to push back up.

Monty (11:50):

You've then got that banded bent-over row this way, which really works on that top part of the bicep curl here, which you don't normally get from just a conventional bicep curl here.

Monty (12:01):

Okay, so there's a few different tips that you can practice with. And you guys can mix up the timings however you like, but give them a go. My Instagram handle is movewithmonty. I'd love to hear how you guys get on with them and hear your experiences with them. So guys, I will see you in a couple of weeks' time when I'm live again with Premier Global NASM. Until then...

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