Shoulder muscles are one of the most active muscles throughout the day. Bodyweight arm exercises help you to get them strong. Exercising for the shoulder improves the strength of pressing, pulling, lifting, punching, and almost everything that requires your handwork. In addition, arm muscles are the most mobile joint and thus remain prone to joint and muscle injuries. This sole fact is a sufficient reason for adding arm exercises to your routine.
You don’t require those heavyweights to get your arm in shape and get them strong. Instead, bodyweight arm exercises are enough to build those dream-shaped arms.
Here we have mentioned ten bodyweight arm exercises. Combine them into a complete workout for effective results.
We have also given a reliable guide to all the exercises mentioned below.
Incline Push up
- Use an elevation such as a sofa or a bench. Rest both of your hands on the elevation.
- Acquire a push-up posture with your hands shoulder-width apart.
- Start lowering the chest towards the elevation. Use your triceps and chest to push back to the posture again.
Tips: Don’t bend the body throughout the move and while acquiring and reaching the posture. Avoid getting too close to the platform. Adherence to these will avoid any spine injury. In addition to this, it will improve the focus on the shoulder muscle.
Elevated pike Push up.
- Rest your feet on the elevation.
- Place your hands on the floor parallel with the feet and make an inverted ‘V.’
- Keep the hands more than the shoulder width to increase the pressure on the shoulder, as keeping the hands shoulder-width apart will increase the pressure on the triceps rather than the shoulders.
- Start bending the elbow until your head slightly touches the floor and push the body back to the posture, focusing on the shoulder muscle.
Tip: Avoid the overstretching of the muscles of the legs while acquiring an inverted ‘V’ posture by lifting your feet on the toes until you are comfortable with the position. Mind keeping the core tight to increase the overall efficiency.
- Get in the plank posture on your elbows.
- Place the palm of one hand on the floor and push up, following with the other arm until you’re in a push-up position.
- Now, place one elbow on the floor following the other until you reach the plank position. With this, you complete one rep.
Tip: Don’t bend the spine throughout the exercise. Keep the core engaged for increasing the efficiency and effectiveness of the movement.
Plank to down dog
- Get in the push-up position.
- Lift your hips and go in the inverted V posture by not moving the hands from their placement on the floor.
Tips: Lift the hips while keeping the spine straight as possible.
Keep the core engaged for increasing the efficiency and effectiveness of the exercise. Avoid the overstretching of the muscles in the legs while acquiring an inverted ‘V’ posture by lifting your feet on the toes until you are comfortable with the position.
- Lie down on the floor on your chest.
- Lift the upper body on your straight hands and lift the lower body on the toes.
- Place the palms wider than the shoulders.
- Squeeze the abs and keep the body straight without arching.
- Bend the elbows and bring the body down without arching the body.
- Go down until you are about to touch the floor.
- Lift the body up using the hands until they are straight again.
Diving Push up
- Get in the inverted ‘V’ posture with hands on the floor. Keep the feet and hands comfortable farther.
- Bend the elbows and bring the head towards the ground while slightly coming forward until you reach the plank position.
- Now, push up with your hands and then slightly raise the hips back again while going back to acquire the inverted ‘V’ posture.
Tip: Lift the hips keeping the spine straight as possible.
Avoid the overstretching of the muscles in the legs while acquiring an inverted ‘V’ posture by lifting your feet on the toes until you are comfortable with the position.
Don’t touch any other body part on the ground other than the hands and the feet throughout the exercise.
- Acquire a push-up position. Mind keeping your hands under the chest.
- Make a diamond shape with your hands by touching the thumbs together and the index fingers(<>)-like this.
- Bend your elbows and take the body down till your chest is about to touch the bottom. Push up to the posture again.
- It is one rep.
Tip: Keep the core tight and the back straight throughout the exercise. If you find it hard, take it slow. Perform 2-3 and then slowly increase the number of reps with time.
Variation: To make a diamond push-up easier, rest your legs on your knees instead of your toes to decrease the level of arm strength required in a diamond push-up.
- Stand with feet shoulder-width apart.
- Hinge your body down and walk forward with your hands without moving your feet.
- Keep moving until the hands come a little forward. Later, the head and the body are parallel with the ground.
- Now walk with your legs without moving your hands until your feet meet your arms.
- Repeat the movement again
The Takeaway: Bodyweight arm exercises are enough to build those dream-shaped arms.
These exercises are intense arm exercises and can have effective results. Be consistent and patient.