Best Bodyweight Exercises for Arms

Building strong and toned arms doesn’t require a gym membership or expensive equipment. Bodyweight exercises for arms are a fantastic way to achieve your fitness goals from the comfort of your home, the park, or anywhere you have a little space. This listicle will guide you through the best bodyweight exercises for arms, ensuring you can sculpt and strengthen your upper body effectively.

1. Push-Ups

Target Muscles: Chest, triceps, and shoulders.

How to Do It:

1. Start in a plank position with your hands slightly wider than shoulder-width apart.
2. Lower your body until your chest almost touches the floor.
3. Push yourself back up to the starting position.

Variations:

Diamond Push-Ups: Place your hands close together, forming a diamond shape with your thumbs and index fingers to emphasize the triceps.
Wide Push-Ups: Place your hands wider than shoulder-width to target the chest more.

2. Dips

Target Muscles: Triceps, shoulders, and chest.

How to Do It:

1. Use parallel bars or place your hands on the edge of a chair or bench.
2. Lower your body by bending your elbows until your upper arms are parallel to the ground.
3. Push back up to the starting position.

Variations:

Bench Dips: Perform dips using a bench or chair for support.
Straight Bar Dips: Use a straight bar for added difficulty and shoulder engagement.

Also Read: 9 Bodyweight Exercises For Hamstrings

3. Plank to Push-Up

Target Muscles: Triceps, shoulders, and core.

How to Do It:

1. Start in a forearm plank position.
2. Press up into a push-up position one arm at a time.
3. Lower back down to the forearm plank position.

Benefits:

Improves arm strength and stability while engaging the core.

4. Inchworms

Target Muscles: Shoulders, triceps, and core.

How to Do It:

1. Stand with feet hip-width apart.
2. Bend at the waist and place your hands on the ground.
3. Walk your hands forward into a push-up position.
4. Perform a push-up, then walk your hands back to your feet and stand up.

Benefits:

Combines stretching with strength training, improving flexibility and arm strength.

Also Read: 6 Tricep Exercises Using Body Weight

5. Handstand Push-Ups

Target Muscles: Shoulders, triceps, and upper back.

How to Do It:

1. Kick up into a handstand against a wall.
2. Lower your head to the ground by bending your elbows.
3. Push back up to the starting position.

Progressions:

Start with Pike Push-Ups if you’re not ready for full handstand push-ups.

6. Tricep Extensions

Target Muscles: Triceps.

How to Do It:

1. Start in a plank position with your forearms on the ground.
2. Push up onto your hands while keeping your elbows close to your body.

Benefits:

Isolates the triceps for targeted strengthening.

Also Read: Top 6 Body Weight Exercises For Shoulders

7. Arm Circles

Target Muscles: Shoulders.

How to Do It:

1. Stand with your arms extended out to the sides.
2. Make small circles with your arms, gradually increasing the size of the circles.

Variations:

Change the direction of the circles or hold light weights for added resistance.

8. Plank Ups

Target Muscles: Triceps, shoulders, and core.

How to Do It:

1. Start in a plank position on your forearms.
2. Push up onto your hands one arm at a time.
3. Lower back down to the forearms.

Benefits:

Improves arm and core strength and stability.

9. Diamond Push-Ups

Target Muscles: Triceps and chest.

How to Do It:

Perform a push-up with your hands close together, forming a diamond shape with your thumbs and index fingers.

Benefits:

Targets the triceps more intensely than regular push-ups.

10. Decline Push-Ups

Target Muscles: Upper chest and shoulders.

How to Do It:

Perform a push-up with your feet elevated on a bench or step.

Benefits:

Emphasizes the upper chest and shoulders, providing a different angle for muscle engagement.

Conclusion

Incorporating these bodyweight exercises for arms into your fitness routine can lead to stronger, more defined muscles without the need for any equipment. Remember to maintain proper form, stay consistent, and gradually increase the intensity of your workouts to see the best results. Whether you’re working out at home, in the park, or while traveling, these exercises offer a convenient and effective way to achieve your fitness goals.

By following this guide, you’ll be well on your way to building stronger, more toned arms, all while leveraging the simplicity and accessibility of bodyweight exercises. Start today and experience the benefits of a well-rounded arm workout.