Best Bodyweight Arm Exercises
Plank
Beginning on hands and knees, position palms directly under shoulders.
Plank With
Shoulder Tap
Tap the right hand to the left shoulder while maintaining stable hips. Reduce right forearm to the ground.
Mountain
Climbers
Start in a high plank position, with shoulders over wrists, sacrum tucked, and ribcage pulled toward the hips.
Side Plank
The feet can be staggered for greater stability or piled for a greater challenge.
Bear Crawl
Begin in a tabletop position with the forearms below the shoulders, the knees below the hips, and the neck in line with the vertebrae.
Hand-Release
Pushup
Start in a supine position. From your cranium to your ankles, your body should form a straight line.
Tripod Pushu
p
Slowly bend elbows and lower forearms until elbows are almost touching the mat.
Triceps
Circ
le
Begin on all fours with knees below hips, palms below shoulders, and a neutral posture.
Modified Pus
hup
Begin in a high plank position or on your hands and knees with your palms shoulder-width apart and extended.
Incline Push
ups
Position yourself at arm's length from a chair, wall, bench, or other elevated surface of your choosing.
Triceps dips
Sit on the ground with your heels beneath your knees and your forearms flat on an elevated surface behind your buttocks .
Pulldown
Lie on your stomach with your arms extended in front of you and your legs behind you. Keep your palms down.
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