FITNESS: Amazing arm-bulker workout for rugby players

A thick pair of arms is key for rugby fans.

Whether it’s looking good in your favourite team’s jersey during Rugby Sevens season, or building strength in the scrum for your weekly rugby game, a punishing arm workout is de riguer for any serious rugby enthusiast.

Best of all, we’ve put together an arm workout that does not require expensive weights or a gym membership. All you need is the willpower to see this through, and you’ll get those strong, toned arms you’ve been dreaming off in no time.

Here we go:

1. Push ups

This is a great way to get warmed up. Get into starting position.

  1. Lie down on your stomach with your palms flat on the floor, fingers pointing forwards.
  2. If you want to get a complete workout of your shoulder, chest and arm muscles place your palms at shoulder-width. To really concentrate on your arm muscles, place your palms slightly narrower than shoulder-width.
  3. Lift your knees off the floor so that your entire body weight is balanced on your palms and toes.
  4. Time for your first push-up! Lower your body until your chest is nearly touching the floor, then explode back up into the starting position by straightening your arms. Remember to keep your back straight by tightening your core muscles, and you’ll get a great ab workout to boot.

Three sets of 8 to 12 repetitions is a great place to start.

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