Daniel Ricciardo’s coach shares his arm workout
Build your strength with an arm workout from F1 driver Daniel Ricciardo’s performance coach Michael Italiano.
Looking to add some bulk to your biceps?
Michael Italiano, F1 Driver Daniel Ricciardo’s performance coach and the owner of personalised training platform MI Coaching, says increased arm strength will have a beneficial impact on your overall training.
“Stronger arms also make it a lot easier to perform everyday tasks, from carrying groceries, taking out the trash, doing the laundry or simply picking up your kids,” Michael says.
“Additionally, it’s super flexible to train your arms.
“If you’re not in the gym, use some bands or body weight movements.”
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Chin-ups (with 3-second isometric hold)
Sets: 5 Reps: 6
With an underhand grip and keeping your core engaged, pull your body up until your chin drives in line with the bar.
Keep your chest up, shoulders back and chin slightly up.
Halfway down, when your elbow joint is at 90 degrees, pause for a three-second hold before fully extending your arms back to the starting position and repeat.
Triceps dips (eccentric loading)
Sets: 5 Reps: 8-10
Place your hands shoulder-width apart and engage your core.
Bend at the elbow and begin lowering yourself down.
Pause for a one-second hold three times during the entire eccentric phase, preferably at the three-quarter mark, half mark and quarter mark before driving straight back up to the starting position.
Only lower to the point where your upper arm is parallel to the floor and your elbow forms a 90-degree angle.
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Incline biceps curls
Sets: 3 Reps: 3, 8, 3
Sit down on an inclined bench with your spine and head rested.
Keep your shoulders back and palms up with your core engaged.
Curl the weight to shoulder height by bending at the elbow and ensure you are contracting your biceps and keeping your upper arm still.
The first three reps will all be half reps (forearm parallel to the floor) and holding at this position for a three-second pause.
Without any rest, upon completing the initial three reps, begin performing eight full bicep curl reps.
After completing the eight reps, repeat the initial three half reps again with a three-second hold to complete a full set (3, 8, 3).
Close grip bench press (1.5 reps)
Sets: 3 Reps: 10-12
Brace your core and hold the bar inside shoulder width.
Keep your feet flat on the ground and shoulders back.
Lower the bar to the lower part of your sternum, keeping your elbows tight to your torso.
As you drive the bar back up, pause at the halfway point for one second then lower the bar back down to your lower sternum before driving the bar back up to the starting position, completing 1.5 reps of the exercise.
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EZ bar preacher curl
Sets: 3 Reps: 10-12
Hold the EZ bar at shoulder width and ensure your chest is against the preacher padding with your arms resting out straight, palms facing up.
Maintain shoulder stability; don’t let your shoulders roll forward when lowering the bar or pull back when curling the bar.
Curl the weight up to shoulder height.
Ensure you are contracting your biceps and keeping your chest out.
In a controlled manner, slowly lower the bar back to the starting position.
Diamond push-ups (banded)
Sets: 3 Reps: 15-20
Begin in a push-up position with a band placed around your upper back and hooked through each hand.
Create a diamond shape with your hand placement by joining your index fingers and thumbs together.
Bracing your core and keeping your spine neutral, begin lowering down with your elbow in until your chest reaches the top of your hands.
Keep your chest up and shoulders back as you drive back up to the starting position and repeat.
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For more fitness advice, pick up your free issue of Wellness+ June from your local Chemist Warehouse.
IMAGES: Michael Italiano