Best Bodyweight Arm Exercises


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 Pushup

Slowly bend elbows and lower forearms until elbows are almost touching the mat.

Triceps Circle

Begin on all fours with knees below hips, palms below shoulders, and a neutral posture.

Modified Pushup

Begin in a high plank position or on your hands and knees with your palms shoulder-width apart and extended.

Incline Pushups

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 .


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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