Tighten up your triceps! Getting rid of the so-called “bat wings” and achieving toned upper arms isn’t actually as difficult as you might think if you’re doing the right arm workouts. Your own body weight is more than sufficient to tighten up your triceps and biceps. You don’t need much space or even much time to do these 7 effective bodyweight training exercises at home or wherever you wish!
1. Planks
The plank is an isometric exercise. This is a particular type of strength training in which the muscles are tensed, but their length does not change. Although all you have to do is maintain the position, the exercise is quite challenging. The more you tighten your entire body, the longer you will be able to stay in the plank position. So, how many minutes can you hold the plank for?
2. Up-downs
This exercise not only works out your arms, but your entire body. It is particularly good for the muscles of your core. Start in plank position and raise yourself up by placing first one hand on the floor, followed by the other. Then return to the starting position. Besides your arms, this engages your abs, glutes and legs, which is what makes it so strenuous.
3. Triceps dips
You might think that you need a couch, chair or park bench to perform this exercise. However, you can really blast those upper arms by performing triceps dips on the ground as well. Make sure that your fingertips are pointing towards your feet and your shoulders are down and away from your ears. It’s important that you keep your butt high so that you increase your range of motion and can really activate your triceps.
4. Push-ups
Push-ups are one the best exercises with your own body weight and are the perfect arm workout. You can choose between countless varieties and thus adjust the level of difficulty. For beginners, it is best to start on your knees. Placing your hands close together works on your arms, whereas moving your hands farther apart targets your chest muscles. Tighten your core to strengthen your ab muscles.
5. Wall Push Offs
This move is a bit of a twist on a regular push-up. It’s more of a modified version, because the upper body is higher than the lower body, but it definitely packs a real burn! It’s important that you stay on the balls of your feet and keep your core engaged. You shouldn’t completely push yourself away from the wall – just a little bit. You’ll feel the rhythm!
6. Crab Bridge
You start this move exactly like a triceps dip and you even get a little bit extra glute workout in here as well. The movement is in the hips, but you’re definitely working those arms when you keep them nice and tight and strong, shoulders down and away from the ears.
7. Punches
Stand with your feet hip-width apart and your knees slightly bent. Make sure to keep your core tight. Box against an imaginary punching bag until you can’t throw another punch. The main thing is to focus on flexing your upper arm muscles. This not only works out your triceps and biceps, but it also increases your heart rate, helping you burn plenty of calories.
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