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Like her “Rachel” cut back in the ’90s, Jennifer Aniston’s toned arms have long been a source of admiration among her fans – and personal trainers are frequently asked how to achieve similar upper arm definition. Read on for Luke Worthington’s expert tips.
As desirable now as the “Rachel”, “Aniston” arms require a bit more work, but with a consistent exercise routine (and perhaps a beauty treatment or two), defined upper arms are within reach.
“Jennifer has become synonymous with the lean, athletic-looking arm,” says Nike master trainer and movement specialist Luke Worthington of women’s ongoing love affair with Aniston’s arms. “It’s appealing because it demonstrates strength, health and athleticism – as opposed to simply being ‘slim’ – which is a visual confirmation of following an active and healthy lifestyle. Simply put, someone with good muscle tone looks ‘fit’.”
Worthington explains that it’s not only the biceps and triceps that need work in order to achieve the Aniston arm. The shape and tone of the shoulders, plus elegant posture, all helps to ensure the shoulder and arm are “carried” in the best possible way, Worthington says. “This requires core and upper back strength, so some balance, thought, and structure to an exercise regime is needed.”
Establish a resistance-training routine
“Creating that lean, toned look requires a combination of specific and progressive strength (resistance) training and smart nutrition,” explains Worthington. “Women are sometimes unsure or nervous about training with weights, thinking that the result will be too bulky – this is simply not the case. Building muscle is actually a very difficult thing to do, and takes years of specific and dedicated training, it’s definitely not something that happens accidentally. The lean, toned, athletic look is the result of smart and structured training with weights.”
The key to obtaining and maintaining the lean muscle, according to Worthington, is progressive resistance training. “This means lifting a slightly heavier weight, lifting it for more repetitions, and either adding an additional set or having a slightly shorter rest period in between sets,” he says. “Start your resistance training by building your routine around ‘compound’ exercises, which are movements that require you to work more than one joint at a time.” Examples of compound exercises include push (press up) and pull (bodyweight row). “The compound exercises, when performed correctly, will help with core strength and posture, which helps to carry and position the arm to best show it.” Combine compound exercises with isolation exercises (like resistance band curls for biceps and resistance band press downs for triceps) for sculpting.
Worthington recommends focusing on “pulling” exercises and those that work the back of the shoulder. “This is intentional to reverse the forward rounding of the shoulder that can occur with a lot of people – one of the key ‘tricks’ to being able to best show off sculpted arms.” Worthington’s Dumbbell Programme is a long-term plan you can follow at home – and ideal for sculpting arms.
When to expect results
Unfortunately, Aniston arms do not materialise overnight. “With a well structured training programme and good nutrition, we can expect to gain muscle at a rate of one per cent of body weight per month,” Worthington says. “Unfortunately it is a slow process, but most people should be able to see a noticeable change after four weeks of consistent training and nutrition.”
And for an extra boost…
Missed one of your exercise days? Try a treatment instead to keep the momentum going. The Body Ballancer is a lymphatic drainage suit that can help to reduce excess fluid and boost the blood circulation. If you want to boost your arms, ask to use the jacket as well as the trousers.
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Originally published on Vogue.com
