Learning how to get visible veins in your arms is easy if you're a patient and highly motivated person. Setting goals will have you successfully accomplishing visible veins in your arms. Having veins in your arms may come to genetics or body fat percentage. Smoking will dehydrate you, causing your veins to be more prominent. This decision will put your life at risk if you choose to go that route. Although veins are more visible in the forearms, it will be difficult to achieve them in the biceps, triceps and shoulders. Pushing yourself over the plateau will make you have a significant increase in visible veins.
Push ups. This exercise works out your arms, chest, abs and back, but the outcome will be to get visible veins in your arms. They're different variations of doing a push up, but all are effective in increasing your strength. Begin by supporting your weight with your hands and toes. Your abs should be kept tight and your back should be straight. Slowly lower to the floor where your nose is almost touching the floor. Hold this position for three seconds and begin to ascend back to the starting position.
- Seated bent over dumbbell reverse fly. This exercise isolates the shoulder muscles for peak performance and it mimics a hugging motion. Sit down on a chair with your feet together. Lean forward, but keep your back straight. Grasp hold of two dumbbells and begin to raise your arms until your elbows are slightly over your shoulders. Slowly lower the dumbbells where it goes underneath your legs. You will get visible veins that go from your shoulders to your chest.
- Do tricep dips. There are two variations of this workout, but this is the most effective one for achieving visible veins in your arms. Grab hold of the parallel dip bars and begin to lift your own body weight. Keep your body straight and do not swing your body. While hanging slowly lower yourself until your elbows is equal to your shoulders. Begin to ascend back to the starting position and do not lock your arms.
- Do a barbell wrist curl over a bench. This exercise puts the main focus on your forearms. Kneel down next to a padded bench and grab hold of the barbell. With your palms facing you begin to let the bar move to the tips of your fingers. Then slowly grab hold of the bar until you feel your forearms tightening up. There is another variation of this workout where your palms will be facing towards the floor.
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