3 Bodyweight Exercises for Strong Arms

We’ve put together a series of bodyweight exercises to help you tone up your arms, and despite what you may think or what other people tell you, your arms should look good too.

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It is recommended to start these exercises gradually with 10 – 15 repetitions in a series, and when after a few weeks you feel that the routine becomes easy you can add another series.

The important thing is to balance physical activity and a healthy diet to achieve positive results, because if you do not pay attention to what is happening, then there is no magic training that will give results.

1- Pushups

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  • Start on all fours with your hands on the floor, slightly wider than vertical with your shoulders, but in line with them.
  • The body should form a straight line from the shoulders to the ankles.
  • Squeeze your abs to the maximum and keep them tight.
  • Lower your body until your chest almost touches the floor, making sure your elbows are tucked in close to your torso.
  • Pause and return to the starting position.

2- Iron

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  • Lie on the floor, face down.
  • Position your arms so that your shoulders are directly above your elbows, with your wrists aligned with your elbows in a straight line.
  • Contract your abdominal muscles and glutes, and hold the position for as long as you can. Gradually lengthen the position holding time.
  • Rest about 1 minute between repetitions.

3- Triceps curls

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  • For this exercise, also known as triceps dips, all you need is a chair, bench, couch, or step.
  • Make sure to keep your butt and lower back close to the chair (or whatever object you’re using) to maximize the benefits of this exercise.

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