Curls, presses, rowsdumbbells are great for activating the muscles of your upper body, but they arent the only equipmentthat gets the job done. In fact, your own body is one of the most effective arm-strengthening toolsat your disposal. By using your own bodyweight, you can put those biceps, triceps, and shoulders to work, no weightsrequired.
Emily Cook Harris, certified personal trainerand fitness instructor at The Fhitting Room in NYC, shared a few of herall-time favorite bodyweight exercisesfor arms with SELF. Her moves are tough-as-hell but insanely effective, and you dont need to step foot in a gym to do em. Plus, theyll get the rest of your body involved, tootight cores and glutes are a must for keeping proper form.
Ready toflex those arms? See all of the super-effective exercises demonstrated by trainer Tamara Pridgettin the video below. Work your favorites into your usual gym routine, or just try a few next time youre hanging out with Netflix at home.
Here are 12 ways to work your arms without any weights:
The moves:
1. Tricep Dips:Start inreverse tabletopposition on the floorwith yourfingers pointing toward your feet. Bend and straighten your arms to complete a rep.
2. T Push-Ups: Start in a high plank with your feet hip-distanceapart. Do one push-up. Thenrotate your entire body to the right into a side plank, extending your left arm to the ceiling.Return to center position, do another push-up,and repeaton the left side.
3. Plank Ups: Start in a high plank. Bend one arm to bring the elbow and forearm to the floor. Bring the other arm down so you are in a forearm plank. Push back up to the start position, placing each hand where your elbows were. Repeat this movement, alternating which side you lower first with each rep.
4. Inchworm With Shoulder Taps:Startstanding then bend at the waist toplace your hands on the floor in front of you. Walk your hands out until youre in a high plank. Thentap each hand to the opposite shoulder while engaging your core and glutes to keep the hips still.Walk the hands back in and return to the standing position.
5. Superman Holds With Squeeze: Lie face down with your arms out to a T. Lift your torso and legs off the floor. Pause and then slowly lower everything back down.
6. Walking Push-Ups: Start in ahigh plank. Walkyourhands and feet to the right, then perform one push-up.Repeat, walking hands and feet to the leftthis time. Try tokeep your body in a straight line throughout the movement.
7. Forearm Plank Jacks: Start in a forearm plank.Keeping your core engaged, jump your feetout and in (like jumping jacks).
8. Rolling Forearm Side Planks: Start in a forearm plankand roll onto your right forearm into a side plank, reaching your left arm up to the ceiling (make sure your hips and feet are stacked one over the other). Pause for a moment, then return to a forearmplank and repeat on the left side.
9. Triangle Push-Ups: Start in a high and create a triangle with your hands under your torso. Bend your elbows and lower your torso to the ground tocomplete one push-up. You can also do this on your knees.
10. Hand Release Push-Ups With Arm Raises: Begin in a high plankand bend your elbows to lower your chest all the way to the floor. Quickly lift your hands off the floor, then return them to the ground and push back up to a high plank. At the top of the push-up,reach one arm straight out to the side without page rotating the hips. Repeat, alternating the arm you reach to the side.
11. Incline Push-Ups: Place your arms on a bench, table, or couchand extendyour legs straight behind you so that youre in an elevated plank position. Keeping your body in a straight line and your elbows close to your body, bend and straighten your arms to complete a push-up.
12. Tricep Dips With Leg Lifted: Sit on the edge of bench with your hands just outside your hips, fingers pointed toward your feet. Move your butt off the bench and bend your legs at a 90-degree angle. Lift one leg straight out in front of youand bend your elbows to a 90-degree angle for one dip. Push back up so arms are straight and repeat, lifting the opposite leg.
The post 12 Of The Best Bodyweight Exercises You Can Do For Strong, Fit Arms appeared first on The VenusFactor.Reviews Weight Loss Blog.
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