10 Arm Workouts That You Can Do Absolutely Anywhere
Arm Workouts You Can Do Anywhere
Isn’t it a bit fun and convenient when you can snag a workout anywhere? The gym is great, but it honestly isn’t everyone’s cup of tea. Sometimes, you just want to be able to workout at home without a gym. The good news is that all the arm workouts mentioned here can be done anywhere. You don’t need a trainer and some of them do not need any equipment. So, that’s a delight on its own. With these workouts as part of your routine, get ready to sport some toned arms while enjoying the process. For that reason, there’s a total of 10 exercises here that will get you what you want and more.
1. Plank Ups
It’s already been established that planks do wonders for the arms… and the rest of the body. Take that up a notch and try out some plank ups. To get the right form, start out in a forearm plank. While still in this position ensure that your tightening your core and that your spine is extended. Once that’s in order, pick your right arm and put your palm to the ground. Do the same thing on the other side till you end up on a full-length plank position. Once you’re up there, the next step is simple, do the reverse. Once you’re down in a forearm plank again, one rep has been completed. About 10 reps should be done to get the most out of it.
2. Tricep Dips
All you need to make this happen is an elevated surface. It could be a chair, a step, a bench… you catch the drift. This simple triceps workout is bound to give you the arms you yearn for as long as you get it right. Simply sit on the edge of your chair/step/bench and grip the surface close to your hips. Be sure to extend your legs and have your heels touching the ground. Proceed to lower yourself till your elbows are bent at any angle between 45 and 90 degrees. Then push yourself back up to the starting position before repeating.
Though this is the bane of most people’s existence, it’ll get you those toned arms in no time. You start in an upright position, then squat till your hands come in contact with the floor. At that point kick your feet back and assume a planking position. Yup, there’s more; once your chest touches the floor jump up and assume the standing position with your arms by your side.
4. Tripod Pushup
This is another great arm workout. Start in a downward dog position. Proceed to bend your elbows till your forearms are lowered. Don’t let your elbows touch the ground but they should be pretty close. Return to the starting position and repeat the movement. Note that all the moves here should be controlled to ensure that you get the best results.
5. Step Climbers
This is a very versatile arm workout. It is quite similar to the tri-cep dip in the sense that you can make use of a chair, bench, step, etc. It also looks and feels quite similar to a plank up, except there’s no bending at the elbow here. While engaging in this exercise, be sure to tighten your core and keep your buttocks tucked in.
6. Shoulder Press
This workout includes weights but best believe that it’s an easy one. Whether you want to remain seated or standing depends completely on you. You can even amp it up by standing on one leg. Start by positioning your elbows just below your shoulders. While doing this, be sure to press the weights a little right in front of your forehead rather than behind your head.
7. Diamond Push-Up
This is another great one that will give you ‘arms for days’. It starts out in a high-plank position with a twist. This time, ensure that your hands are placed close together and positioned under your chest. In turn, your thumbs and fingers should be positioned in the shape of a triangle. Then proceed to drop your body in a controlled movement. While doing this, your elbows should be pointed in the direction of your feet. Once you’re down, do the reverse to lift yourself up.
8. Dive Bomber Push Up
If it isn’t obvious by now, there’s an array of exercises classified as push-ups. Also, they do wonders for the arms. This particular workout starts in a simple downward facing dog position. Make a sweeping movement, putting your chest down by lowering your arms through a push-up. Then proceed to extend your arms till you’re in a cobra position. To do the reverse, push on your palms as well as your hips, ending in the downward-facing dog position.
9. Inchworm – Push Up Combo
This is a blend of two result-giving moves that are sure to get you to the finish line. Begin by standing upright and placing your feet about hip-width apart. Proceed to bend forward at the hips then put your palms on the ground. Use your hands to walk forward till you find yourself in a plank position. Once there, do one push-up then walk back till you’re in an upright position. If you need to at any point, drop your knees till you’re ready to turn up the heat.
10. Superman Holds And Squeeze Combo
For anyone already familiar with the superman hold, this is a more amped-up version. Best believe it does wonders when it comes to arm fat. Simply begin by lying down on your stomach, your face should equally be down. Hold your arms out towards the sides, making sure that they are at the same height as your shoulders. Proceed to lift up your chest, arms, and your legs as far as you can off the ground all at the same time. There will be resistance but think about all the sleeveless tops you can rock afterward. Pause right there while clenching your buttocks, then lower your limbs back on to the mat.
- The No-Equipment Arm Workout You Can Do ANYWHERE, Huff Post
- 8 killer arm workouts you can do virtually anywhere, Bussiness Insider