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If you're looking to add some extra resistance to your workouts and take your arm gains to the next level, using a weighted vest can be a great option. Weighted vests allow you to perform a variety of exercises with added resistance, helping you to build muscle and strength in your arms and upper body. In this article, we'll share some of the best weighted vest exercises for arms that you can try at home or at the gym.
Push-ups are a classic exercise that work your chest, triceps, and shoulders, and they can be easily modified with a weighted vest to add some extra challenge. To do weighted vest push-ups, simply put on your weighted vest and get into a plank position with your hands on the ground. Lower your body down until your chest nearly touches the ground, then push back up to the starting position. You can do as many reps as you can handle, or try adding a few extra pounds to your weighted vest each week to gradually increase the difficulty.
Bicep curls are a great way to target the muscles in your upper arms, and using a weighted vest can help you to really feel the burn. To do weighted vest bicep curls, stand with your feet shoulder-width apart and hold a pair of dumbbells at your sides. Keep your elbows close to your body as you curl the weights up towards your shoulders, then slowly lower them back down. You can also try doing hammer curls, where you keep your palms facing each other as you curl the weights up, to work your biceps in a slightly different way.
Tricep dips are another excellent exercise for targeting the muscles in your upper arms, and using a weighted vest can help to increase the difficulty. To do weighted vest tricep dips, find a stable surface like a bench or step that you can use to support your body weight. Place your hands on the edge of the surface, with your fingers facing towards your body, and extend your legs out in front of you. Lower your body down until your elbows are bent at a 90-degree angle, then push back up to the starting position. You can also try doing tricep dips on parallel bars or with your feet elevated on a bench to add some extra challenge.
Shoulder presses are a great way to work the muscles in your shoulders, and using a weighted vest can help you to really feel the burn. To do weighted vest shoulder presses, stand with your feet shoulder-width apart and hold a pair of dumbbells at shoulder height with your palms facing forward. Press the weights up above your head, then slowly lower them back down to the starting position. You can also try doing shoulder presses seated on a bench or with a barbell to mix things up and work your shoulders in a different way.
Plank holds may not seem like an arm exercise at first glance, but they're actually great for working your upper body and core. To do a weighted vest plank hold, put on your weighted vest and get into a plank position with your hands on the ground. Hold this position for as long as you can, keeping your body straight and your core engaged. As you get stronger, you can try adding a few extra pounds to your weighted vest each week to gradually increase the difficulty. You can also try doing plank variations like side plank holds or plank jacks to mix things up and work your arms in a different way.
Lunges are a great way to work your legs and glutes, but they can also be a great exercise for your upper body when you add a weighted vest. To do weighted vest lunges, stand with your feet shoulder-width apart and hold a pair of dumbbells at your sides. Step forward with one foot and lower your body down until your back knee is just above the ground, then push back up to the starting position. As you lunge, make sure to keep your core engaged and your chest lifted to help work your upper body. You can also try doing reverse lunges or lateral lunges to mix things up and work your arms in a different way.
Chest presses are a great exercise for targeting the muscles in your chest, and using a weighted vest can help you to really feel the burn. To do weighted vest chest presses, lie on your back on a flat bench with your feet flat on the ground. Hold a pair of dumbbells at shoulder height with your palms facing forward, then press the weights up above your chest. Lower the weights back down to the starting position, and repeat for as many reps as you can handle. You can also try doing chest presses with a barbell or on a stability ball to mix things up and work your arms in a different way.
Squats are a great exercise for your legs and glutes, but they can also be a great way to work your upper body when you add a weighted vest. To do weighted vest squats, stand with your feet shoulder-width apart and hold a pair of dumbbells at your sides. Lower your body down as if you're sitting back into a chair, then push back up to the starting position. As you squat, make sure to keep your core engaged and your chest lifted to help work your upper body. You can also try doing sumo squats or plie squats to mix things up and work your arms in a different way.
Adding a weighted vest to your workouts is a great way to increase the difficulty and build muscle in your arms and upper body. Whether you're just starting out or you're an experienced athlete, there are plenty of weighted vest exercises for arms that you can try at home or at the gym. Just make sure to start with a weight that feels comfortable for you, and gradually increase the difficulty as you get stronger. With dedication and hard work, you'll be well on your way to maximizing your gains and achieving your fitness goals.
