Are you not seeing results from your arm workouts? Doing bicep curl after bicep curl and feel like it’s useless? Maybe what you need is a little change of thinking. Let’s go back to the oldest resistance method in the book: bodyweight training. No equipment, no excuses, no limitations to where, when and how. So drop the dumbbells and add these awesome bicep and tricep bodyweight exercises to your next workout.
You can break out these moves in your basement, the gym or a park bench. You can even get through a set of each exercise during a commercial break! Try incorporating these moves into your weekly workouts three times a week. Stay consistent and motivated—before you know it, your arms will be sculpted, toned, and strong.
Triangle push-ups are a great push-up variation to target different muscles and provide a bit more of a challenge. To start, get in the standard push-up position and then make a triangle with your index fingers and thumbs on the floor. Keeping your back straight and abs connected, lower your chest to the floor, push up and repeat. If you are a newbie, modify by starting on your knees or at an angle against a wall.
Seated Tricep dips
Who needs a gym when you have a tricep’s best friend in you very own home? (I’m talking about a simple chair!) Sit on the edge of a chair, with your fingertips facing your buns. Arms should be fully extended and shoulder-width apart behind you. Slide your body forward to suspend yourself so that your arms are bearing your bodyweight between the chair and the floor. Keeping your shoulders away from your ears, lower your body down while bending your elbows (point them straight back) and then push yourself back up returning to start. Start with eight reps and work up from there to get those defined triceps. To modify, bring the legs closer into the chair. To make it harder, straighten them out in front of you.
Change up the traditional push-up to help build your biceps (and your shoulders). Get into the regular push-up position but instead of resting your feet on the floor, put them on a couple books, a step or even a chair and then do the push-up. You’ll activate different muscles and keep your body challenged. (Read here if you need a refresher on perfecting your push-up form!)
Time to channel your inner Muhammad Ali! Using controlled movements, pretend you are making contact with a punching bag. Throw a punch from your shoulder and back while activating your bicep and tricep; don’t punch from your forearms or wrists. Keep your thumbs sideways when you extend and imagine hitting the bag with your knuckles. Pick up the pace in 30-second intervals and tone your arms while getting some stress-relief, too!
And there you have it! Moves you may not have been using before that you now can incorporate into your workouts for stronger, more toned arms.