Best Bodyweight Exercises For Your Arms

If you are trying to build arm muscles, such as biceps and triceps, then there are some great exercises that can help you develop these muscles in no time! These exercises can be performed at home or at the gym, before or after your regular workout. Make sure that you combine your workout with plenty of water, and a balanced diet that is rich in protein and fats from lean meats, as well as carbohydrates.

Try these exercises out next time you are working out your arms!

Diamond Pushups

Diamond Pushups are a great exercise for the triceps. Once you have reached failure, you can switch to a normal stance pushup (taking a 10-15 second rest) and dish out as many reps as you can till failure again. Make sure that your hands are in line with your chest and not in a lower position.

Max Chin-up Hold

This exercise really gets the blood pumping and is a great workout for the biceps and is pertinent when trying to build bigger arms on bodyweight exercises. When doing this exercise you perform a chin up and hold yourself at the top for as long as possible (till failure). When you can’t hold on any longer, come down and rest for 15 seconds. Then perform the exercise twice more.

 Tiger Bend Pushups

Personally, this is one of my favorite pushup variations. For starters it looks pretty cool, however, it’s not just about how it looks. It’s a really painful exercise but a really effective one as well. This, along with diamond pushups will make sure you’re getting the best out of your workout routine.

One Arm Bodyweight Curls

This exercise is really similar to dumbbell curls except the fact that you’re using your bodyweight and not dumbbells. This exercise solely focuses on the bicep and biceps alone and will really help in increasing muscle in the arms. You could either perform this on a pullup bar or gymnastic rings. Whichever one is more convenient and comfortable for you.

Remember not to be discouraged if you find it difficult to complete these exercises at first. Your body will slowly develop the endurance and muscles needed, and then you’ll be performing these exercises easily in no time! Keep in mind that it is a continuous process, and it is simply not possible to develop massive arm muscles overnight. So, be steadfast and consistent in performing these exercises. Good luck!

Which exercises do you practice for building arm strength? Comment below!

Bodyweight Exercises To Make The Most Out Of Leg Day

Leg day is one of the most important days in any workout routine, unfortunately, it is the most over looked or avoided one as well. Working out the legs through compound movements (squats etc.) not only increase testosterone levels but also helps release a growth hormone which results in more gains and greater strength. However, as stated before, without proper diet, and a proper routine, it’s unlikely you’ll see any significant changes.

1.  Close-Stance Squats

It is pretty much like an ordinary squat, except your feet are less wide apart than the usual form. This exercise hits most muscles in the lower body but it’s greatest effect is on the quads and the outer side of the thigh muscles. Remember, since you’re using body weight only you have to make this exercise as difficult and as effective as possible by increasing the ‘time under tension’. Do this by slowing down the pace of repetitions and spending a greater amount of time in the position where your muscles are under the most amount of stress.  

2. Split Jump or Jumping Lunges

Split jumps are not only a great exercise to build muscle, it is a very good exercise for cardio as well. It even improves your stability, and balance as you’ll be challenging the core and hips (they help in rotational movement) along with the glutes, quads and hamstrings. You can increase the difficulty level as you go on by attempting to jump higher or going even lower when at the bottom of the position of the exercise.

3. Pistol Squats or One-Legged Squat

One legged squats are probably one of the hardest body weight exercises out there. Not only because you have to lift most of your whole bodyweight on one leg, but also try and maintain your balance while doing so. If you’ve never done this exercise before you will need assistance at first (by holding on to something) but as you keep doing it you’ll be able to do it without help in no time. It is a really important bodyweight leg exercise and it really does help grow stronger and bigger muscles. Not to mention it also puts a great amount of toll on the core muscles. As to why it is called a ‘pistol squat’ is because your body is shaped like a pistol at the bottom of the movement.

What exercises do you use to tone and build leg muscle? Comment below!