Can't stop thinking about Angela Bassett, Serena Williams, and Halle Berry's arms? Yeah, me either. And honestly, with suns out guns out season coming up, I want those arms, too. And with you clicking on this article, I know that you do. So, how can we get them? The answer is simple: try some resistance training.

What's resistance training? Well sis, resistance training is a form of exercise that improves muscular strength and endurance. During a resistance training workout, you move your limbs against resistance provided by your body weight, gravity, bands, weighted bars, or dumbells -- aka the training you need for those bomb-ass summer arms.

If you strength train three times per week, as recommended, you'll feel a difference in strength in about two weeks. You'll see the difference, in the form of toned arms, in four weeks. For each workout, choose a combination of at least eight different arm exercises targeting various muscle groups. Complete 8-12 repetitions, and 2-3 sets.

With the arm exercises below, create your own arm and shoulder workout routines that will guarantee you the title of #armgoals in no time.

Push-Ups

www.verywellfit.com

Works:

Pectorals, Deltoids (Shoulders)

Directions:

• Lay belly down on the floor, with your feet roughly 15-20 centimeters apart. Place your palms flat on the ground and slightly wider than shoulder-width apart.
• Keeping your body straight and long, come up onto your toes and lift your body off the floor with your arms until they are fully extended. Slowly bend your arms at the elbows and lower your chest towards the floor.
• Stop roughly 10-15 centimeters before touching the ground with your belly. Try to keep your back and legs straight and in a single plane.
• Push back up into the original position. That's one push-up.
• If this is too hard, do the exercise with your knees on the floor. Or even simpler, do the exercise standing, using a wall. Start with your feet roughly 50 centimeters from the wall.
• Aim for doing three sets of 8-12 reps.

Featured image by Getty Images

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Originally published on June 25, 2019