When it comes to bodyweight exercises for the arms, there are several effective options to choose from. Here are some of the best bodyweight arm exercises you can incorporate into your workout routine:
Push-ups
Push-ups primarily target the chest, but they also engage the triceps and shoulders. To focus more on your triceps, you can place your hands closer together or perform diamond push-ups.
Dips
Dips are excellent for working the triceps and shoulders. You can perform them on parallel bars, a sturdy chair, or even between two stable surfaces like the edge of a table or countertop.
Pull-ups/Chin-ups
While pull-ups and chin-ups primarily target the back and biceps, they also engage the muscles in the forearms and shoulders. If you have access to a pull-up bar, these exercises are highly effective for overall upper body strength.
Plank to Push-up
Begin in a forearm plank position and then push up onto your hands one arm at a time, maintaining a stable core throughout the movement. This exercise works the triceps, shoulders, and core muscles.
Triceps Dips on a Chair
Sit on the edge of a chair with your hands gripping the front edge. Walk your feet forward and lower your body off the chair, bending your elbows. Push back up to the starting position, keeping your back close to the chair. This exercise targets the triceps.
Bodyweight Rows
Bodyweight rows, also known as inverted rows or Australian pull-ups, primarily target the muscles of the upper back but also engage the biceps. You can perform them using a bar, a Smith machine, or suspension straps.
Handstand Push-ups
If you have sufficient upper body strength and balance, handstand push-ups are an advanced bodyweight exercise that targets the shoulders, triceps, and upper chest. You can start with wall-assisted handstand push-ups and progress to freestanding ones over time.
Pike Push-Ups
Pike push-ups target the shoulders and triceps. Assume a downward dog position with your hips raised and hands and feet on the ground. Bend your arms and lower your head towards the ground, then push back up.
Diamond Push-Ups
Diamond push-ups place more emphasis on the triceps. Assume a push-up position, but bring your hands close together, forming a diamond shape with your thumbs and index fingers. Lower your chest towards your hands and push back up.
Arm Circles
Arm circles are a simple but effective exercise to target the shoulders and arms. Extend your arms out to the sides, make small circular motions with your arms, and gradually increase the size of the circles.
Inverted Rows
This exercise targets your back and biceps. Set up a bar at waist height or use a suspension trainer, such as TRX, and perform rows by pulling your body up towards the bar.
Plank with Arm Lift
While in a plank position, lift one arm off the ground, keeping your body stable. This exercise engages your core, shoulders, and arms. Alternate between arms for a balanced workout.
Spiderman Push-Ups
During a regular push-up, as you lower your body towards the ground, bring one knee towards the same side elbow. Alternate sides with each repetition. This exercise engages your chest, shoulders, triceps, and core.
Remember to perform these exercises with proper form and technique. Start with a comfortable number of repetitions and gradually increase as you build strength. It’s also important to listen to your body and rest when needed.
