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!

Best Bodyweight Exercises for Upper Body Strength

Building strength doesn’t necessarily mean going to the gym and lifting weights, it can also be done at home. However, even this training method requires the same amount of dedication, consistency, and hard work. Having said that, it is easier to be consistent with this routine rather than having to go to the gym although, going to the gym and opting for weight training will give you relatively quicker results.  The upper body muscles include (Back, chest, shoulders, triceps, biceps, and forearms). So, without further ado, let’s look at how you can increase your upper body strength at home.

Dips

Just like most other bodyweight exercises (pullups etc.) it is a compound exercise. Meaning it trains many muscles at the same time. And to increase strength, compound exercises are a must. Dips, are mainly a triceps exercise but they also force the chest and shoulders to work. It is one of the most important exercises in bodyweight training to develop muscle, and strength in the upper body.  Once you find it easy to complete 8-10 reps, you can start adding more weight to your body by filling up a bag with books and wearing it. Continuous tension is necessary to gain strength.

Wide Grip Pull-ups

Pull-ups are by far the best bodyweight exercise out there. It hits multiple muscles such as the bicep, the forearms, traps(shoulders), and the upper back. However, their greatest effect is on the lats and the biceps. Lats are the biggest muscle in the upper body and increasing their strength and training them is pertinent. And of course, it is the exercise that most helps you in getting that V-Shape. Many people confuse pull-ups and chin-ups. Remember chin-ups have an underhand grip (palms facing you), whereas, pull-ups involve overhand grip (palms facing away). 

Diamond Pushups

Diamond Pushups are a great exercise for the triceps, chest and front shoulders. It is easier to do than the dips, so you should do dips before this exercise in the whole workout. 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.

Handstand Pushups

This exercise is really difficult to do. Not only do you have to do a handstand, but you have to do a pushup while doing it as well. But don’t worry, there’s a way to be able to do it within 2-3 weeks.

Firstly, you’ll have to do a supported handstand and hold that position for as long as possible. Once you can hold for long enough, then you will do a supported handstand pushup. And eventually, you’ll be able to do with out support. Having said that, it is easier said than done, and without effort, grit, and hard work you won’t be able to achieve your goals. 

Which exercises do you use to build up upper body strength? Comment below!