We asked three personal trainers what exercise you can add to your routine to achieve enviable “Pilates arms,” and they all agreed on the same move. This productive exercise can help define your arms while boosting upper-body strength and definition.
According to Rob Moal, CPT with Train Like Rob who’s based in Vancouver, BC, you can achieve Pilates arms with muscular endurance training, not hypertrophy.
Instead of working with heavy loads, Pilates helps those who practice it build strength through endurance and control—while putting the entire body to work. Below, trainers break down the best exercise to help you achieve Pilates arms and how to get started.
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The Best Exercise To Build 'Pilates Arms,' According to 3 Personal Trainers
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“This position shifts the load away from the chest and into the triceps and anterior shoulder, the two muscle groups that make up the majority of your arm's visible surface area,” Moal explains. “Most people focus on biceps, but anatomically, the triceps and shoulders account for far more of your arm's size and shape than the biceps do. That's where the Pilates arm look actually comes from.”
“High rep, high fatigue, low load, that's the endurance zone you want,” he stresses.
“We can do a full pushup or perform them on our knees, and we can adjust further by elevating the hands. Doing narrow pushups against a barbell in a rack is a great way to modify and regress the movement,” says Matt Kasee, MS, CSCS, certified personal trainer and owner of Trilogy Fitness Systems. “The narrow-grip pushup will slightly increase the range of motion, biasing the triceps to do more work during the exercise. Anytime we can make a smaller muscle do more work with a larger load, in this case the triceps finishing the pushup, we will make that muscle work harder and get stronger over time.”
“That combination builds strength without bulk and helps create that defined, sculpted look,” notes Jade Winter, CEO, co-founder and trainer at Studio Pilates International.
When performing narrow-grip pushups, keep a strong plank position throughout the movement. If you’re unable to complete pushups from the floor with proper form, Kasee recommends elevating your hands.
Assume a high plank position with your hands placed under your shoulders or closer together. Your body should form a straight line from head to heels.Lower your chest toward the ground, keeping your elbows close to your body as you do so.Make sure the fronts of your shoulders do not round and your lower back doesn’t cave in.Press back up to a high plank, completely extending your arms and gently flexing your triceps at the top.Related: Is Pilates Alone Enough To Build Lean Muscle MassAfter 40? Trainers Share the Truth
How Form, Control and Tempo Can Impact Results
“The two most common form faults in the narrow-grip pushup are the plank position failing, with hips dropping or piking up and the shoulders rounding forward at the bottom of the exercise,” says Kasee. “When doing exercises, tempo helps us make the muscles work harder throughout the set. This mechanical tension from tempo is a great stimulus for building muscle, which contributes to that toned look.”
“Proper form ensures you’re targeting the right muscles and not compensating through your neck or lower back. Control is what transforms this from a basic pushup into a highly effective sculpting exercise,” says Winter.
As far as pushup frequency is concerned, this can vary depending on what your weekly training regimen looks like, overall physical activity levels and nutrition. Noticeable muscle changes take hard work, dedication and time and are the result of consistency in both your workout routine and diet.
That said, with consistent training—i.e., performing narrow-grip pushups three times a week—you may notice visible toning in your triceps and shoulders within four to six weeks.
Moral of the story? If you’re looking to build lean, toned Pilates arms, adding narrow-grip pushups to your workouts is the name of the game. And remember—consistency is key in any successful routine.
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Rob Moal, CPT with Train Like Rob who’s based in Vancouver, BCMatt Kasee, MS, CSCS, certified personal trainer and owner of Trilogy Fitness SystemsJade Winter, CEO, co-founder and trainer at Studio Pilates InternationalHence then, the article about we asked 3 personal trainers the 1 move to get pilates arms and they all said the same thing was published today ( ) and is available on Parade ( Saudi Arabia ) The editorial team at PressBee has edited and verified it, and it may have been modified, fully republished, or quoted. You can read and follow the updates of this news or article from its original source.
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