7 Best At - Home Arm Workouts for Defence Aspirants

Joining the Indian Armed Forces is a matter of honour and pride for many individuals. The primary reason is the sense of commitment towards one’s nation and dedicating oneself to the protection of others. If you are aspiring to become a dedicated Army officer and serve your nation with a dauntless commitment and unwavering spirit, you need to clear the Indian Army Physical Ability test (PAT). Among various other physical tasks, arm strength and endurance play a crucial role in completing the required tasks. Whether it is running workouts or endurance trials, by incorporating arm workouts into your fitness routine, you can become capable of meeting the rigorous demands of military training and operational duties effectively.

Importance of Arm Workout to Clear Physical Ability Test (PAT)?

The Indian Army physical ability test is quite a demanding and challenging fitness assessment that requires proper training and endurance. The basic criteria to clear this test is to combat a combination of high-intensity strength exercises and cardiovascular endurance activities within a particular time limit. However, a balanced arm workout plan targets all major muscle groups in the arms, including the biceps, triceps and forearms. By focusing on these arm exercises, defence candidates can increase their chances of success in physical tests and prepare themselves for a rewarding career in the armed forces. 

Best at-home Arm Workouts for Defence Candidates

1. Push-Ups

Push-ups are crucial for building strong arm and upper body strength. They primarily target the chest, shoulders, and triceps, all of which are fundamental to performing physical tasks in the army. You can go for the regular push-ups by keeping your body straight in plank positions. You can add variations such as incline push-ups (hands elevated), decline push-ups (feet elevated), and diamond push-ups (hands close together) that can target different muscles of your body resulting in optimal upper body fitness.

2. Bench Dips

Bench dips are an excellent form of arm exercise that helps in isolating and strengthening the triceps, crucial for pushing and lifting tasks. Apart from triceps, this form of exercise works extensively on your upper body muscles such as upper back, biceps, shoulders and chest. One can start bench dips by sitting on the edge of a chair or bench, lowering the body, and bending elbows until the arms form a 90-degree angle.

3. Forearm Plank

Strong forearms are crucial for defence candidates as they enhance grip strength. The forearm plank targets your forearm muscles, making them essential for physical readiness and efficiency in defence roles. This form of exercise works entirely on all the body muscles. Forearm plank builds strength in the thighs, shoulders, chest and upper back. Start in a forearm position by engaging your core and glutes so that you can keep your body in a straight line. 

4. Bicep Curls with Household Items

Bicep curls are an excellent strength training exercise that focuses on the biceps, which are crucial for gripping, lifting, and carrying tasks. This exercise strengthens the upper arm and helps you in utilising your upper arm muscles correctly. Stand with feet shoulder-width apart, and hold a dumbbell or any other household items such as a filled bottle in each hand with palms facing forward. Curl the weights up to down maintaining a proper form. 

5. Diamond Push-Ups

Diamond push-ups are a variation of the standard push-up that targets your triceps and inner chest areas thereby enhancing the upper body endurance, which are crucial for pushing and lifting tasks. These push ups specifically strengthen your upper body muscles such as shoulder, chest, triceps, forearm, etc.  Begin in a push-up position forming a diamond shape with your hands, keeping your elbows close to your body; maintaining a right posture. 

6. Plank-to-Push-Up

Plank to pushup is a dynamic arm exercise that combines the plank and push-up to engage multiple upper body muscles, including your arms, shoulders, and core. Start in a plank position on your forearms then perform a push-up at a time and then return to the plank position on your forearms.  By keeping your body straight and core engaged throughout the exercise, try to aim for maximum sets and reps.

7. Forearm Plank with Arm Lift

Forearm plank with arm lift is a very effective form of plank workout variation that engages your arms and inner chest while also working the core and shoulders. This exercise works extensively on the core, lower back, glutes, triceps and shoulders area. It improves posture and is an ideal workout especially for those having a prolonged sitting routine. Begin in a forearm plank position then alternately lift one arm off the ground and then return it to the starting position.

Conclusion

Incorporating these seven at-home arm workouts into your training routine will not only elevate your upper body strength and endurance but also prepare you for the challenging tasks of the Indian Army Physical Ability Test. These expert-designed arm workouts for defence aspirants are simple yet effective and can be performed at home. By performing these arm exercises regularly with dedication and persistence you can excel in your upcoming physical ability test. Remember that consistency is the key. Good luck!