Bidge-arm muscles

Hello!

Please, which arm muscles must be strong to make it easier to make a brigde?

What are excercises we can do to make them stronger?

Many thanks!

 

Most of all triceps and deltoids (shoulders) and some muscles in your upper back. Basic pushing exercises (pushups, dips,...) and handstand work should make those muscles strong enough for solid bridge.

Hello!

Thanks for the answer!

How can  I know they are strong enough?

 

How about lifting weights? How many pounds and how long?

Do you mean a normal bridge aka backbend?!

If so, in my opinion, a healthy grown-up, should be totally able to do a bridge without any training concerning strength.

BUT the hindering part in a bridge is often a lack of flexibility in the shoulders. I know many very strong guys who are so stiff in their shoulder girdle that they can't push up into a bridge.

The goals is to push your armpits past vertical, while the arms remain straight and fingers point backwards. 

Here are two pictures:

A bad backbend with huge lack in shoulders, arms and legs not straight.

https://lauranamaste.files.wordpress.com/2012/07/backbend.jpg

A much better back bend.

http://www.google.at/imgres?imgurl=http%3A%2F%2Fgymzone2.wpengine.netdna-cdn.com%2Fwp-content%2Fuploads%2F2010%2F12%2Fbackbend.jpg&imgrefurl=http%3A%2F%2Fgymnasticszone.com%2Fblog%2F2010%2F12%2F11%2Fdefinition-backbend%2F&h=320&w=480&tbnid=CYcHDyrWVOlxtM%3A&zoom=1&docid=UvJZabKW4JJYnM&ei=uItmVKyPJqe_ygPbxoLwAw&tbm=isch&ved=0CFUQMygjMCM&iact=rc&uact=3&dur=783&page=3&start=34&ndsp=19