You can achieve beautiful, toned arms even without a gym or special equipment. All you need is your own weight, a little free time, and a desire to work on yourself. A program of five basic exercises offered by fitness expert David McMahan will help strengthen your arms and shoulders in 30 days. These exercises are suitable for all levels of fitness, are easy to do at home, and they do not require any equipment, writes IZ.
Triceps Push-ups: Strengthening the Back of the Arms
Triceps push-ups are one of the most effective exercises for strengthening the triceps. All you need is a chair or any sturdy surface that can support your body weight.
How to do it:
• Sit on the edge of a chair, holding onto the edges with your hands, fingers pointing forward.
• Move your hips slightly forward, keeping them off the chair.
• Slowly bend your elbows, lowering your body down until your arms form a 90-degree angle. Return to the starting position, straightening your arms.
Recommendations: Start with 2-3 sets of 10-12 repetitions, gradually increasing the number. For greater difficulty, you can straighten your legs, increasing the load.
Push-ups: a classic for the upper body
Push-ups are one of the most versatile exercises that simultaneously trains the triceps, shoulders, pectoral muscles and even the core. They can be performed in a classic version or in a simplified form for beginners.
How to do it:
• Assume the plank position, place your hands slightly wider than your shoulders.
• Slowly lower your body down, bending your elbows at an angle of 45 degrees.
• Return to the starting position, straightening your arms.
Tip: For beginners, it is recommended to perform push-ups from the knees, which reduces the load. Gradually move on to classic push-ups.
Lateral Triceps Push-Ups: Simple, Effective
This exercise, performed while lying on your side, isolates and strengthens your triceps.
How to do it:
• Lie on your side, place your lower arm on your waist, and place your upper arm on the floor in front of your chest.
• Push your body up using your upper arm, then return to the starting position.
Tip:Perform the movements slowly, controlling each stage. This will help avoid injuries and isolate the necessary muscles as much as possible.
Plank with arms spread
This version of the plank not only strengthens the arms, but also develops stability in the shoulders and torso.
How to do it:
• Assume a straight plank position on your hands.
• Extend your arms forward alternately, simulating the movement of “reaching” for an object.
Tip:Keep your back straight and avoid sagging in the lower back. This will ensure proper execution and avoid injuries.
Wall Push-ups: An Easy Start for Beginners
This exercise is ideal for those who are just starting to work on arm strength.
How to do it:
• Stand in front of a wall, placing your hands on its surface at shoulder level.
• Slowly lean towards the wall, bending your elbows, then return to the starting position.
Recommendations: Perform the exercise slowly, controlling the movements to maximize the use of your arm muscles.
How to achieve results
To achieve visible changes, perform these exercises 3-4 times a week. Start with a minimum number of repetitions and gradually increase the load. Follow the correct technique to avoid injuries. Remember: regularity and monitoring of progress are the key to success.
Previously, we wrote how to get rid of belly fat: 7 effective exercises
