Arm Strength " Gun Show"

[baronbvp]

Pushups are good for overall upper body development and toning, but if you're looking for a gun show, you need to lift weights - period.

For triceps:

Close-grip bench press

Close-grip triceps pushdowns (straight and reverse grip)

Standing and lying dumbbell triceps extensions

Bent-over dumbbell row

For biceps:

Curl ups (pullups with underhand grip)

Reverse grip lateral pulldowns (curl up position)

Standing curls with curling bar

Preacher curls

Dumbbell curls

Hammer curls

Concentration curls

Straight and reverse wrist curls

I like hammer curls (dumbbell up and down vertically instead of horizontally as in a standard curl) to prevent excess strain on the tendons in my elbows.

Proper form is more important than lifting heavy weight, so only lift as heavy as you can do proper sets of 10-8-6-10 reps. Alternate triceps and biceps sets - supersetting - to work one while the other rests.

Don't forget your shoulders and traps as well, before you get to arms.