Building bigger muscles in your arms and chest increases strength, which makes many day-to-day activities easier. You don’t have to spend hours at the gym, however, to get where you want to be. Many exercises can be done without any equipment, making them ideal for a home work out or for fitting in a few moves when you have time. You can get big Pecs, biceps, and triceps without purchasing a weight set or machines. You already have a large amount of weight at your disposal — your body. Exercises that make your arm and chest muscles lift your body against gravity exercise these areas to build strength and bulk. Here are the 7 most effective exercises without weights to tone your arms.
7 Most Effective Exercises without weights to tone your Arms
Pushups build muscle in the chest and arms. Difficult variations of the pushups also work the shoulders, glutes, and abs. To build muscle, you want to lift heavy weights. One way to make your chest and arms lift more weight doing a pushup is to add a leg lift. To perform this variation, first, assume push-up position with your arms straight and hands in line with your shoulders. Then, lower your chest toward the floor and simultaneously lift one leg toward the ceiling. On the next repetition, raise the other leg.
A very easy and effective exercise to tone arms, underarms and to improve shoulder flexibility. You can do this exercise anywhere, anytime while watching TV or listening to the radio. This exercise can be done while sitting or standing based on your comfort. Comfortably sit on a mat and extend your arms straight out to the sides, your arms should be held parallel to the ground. Now rotate your arms in small, circular motion. Do in clockwise and anticlockwise direction. Repeat for 20 times each in both the direction.
This is an effective fat reduction exercise that not only tones the arms, but also the back muscles. For this workout, you need to choose a bed or chair, which is a little higher to the ground. Anything that will be stable on the ground is a good choice. A soft cushion sofa may not be the best idea; it will make the toning exercise harder to perform. The furniture should be at least 2 feet higher than the ground. You should have 3 feet of free space in front of the item, to perform this exercise with ease. Face away from the furniture and place your hands on it. Your arms should be shoulder width apart. Move three to four steps away from the furniture; keep your upper body straight. This is your starting position. Bend your knees to match the furniture. Bend your elbows and move your whole body to the ground, the aim is to touch the floor. Come back into your normal position. You need to do 3 sets of 20 reps, every day.
To perform a regular push-up you would position your hands roughly shoulder-width apart, involving both the chest and triceps. By placing your hands together and keeping your elbows close to your body to do a diamond push-up, the emphasis is placed upon your triceps as opposed to your chest. Start in a push-up position with your thumbs and index fingers of each hand touching to make a diamond shape. While keeping your elbows as close to your side as possible, lower yourself down until your chest touches the back of your hands. Keep everything tight (abs, glutes, thigh muscles) throughout the movement. Push back up to the starting position and repeat.
This is an amazing exercise that will get rid of all that flab in no time! Lie down on your stomach with your elbows back and close to your body and hands on either side of your chest. Push yourself up engaging your triceps muscles into a half-cobra position, with your chest lifted above the ground while the bellybutton is still touching the ground. Make sure when you push yourself up, you use your arms and not the torso and hip area. Hold the position for 2 seconds and then return to starting position.
For such a great exercise, the downward dog tends to get the cold shoulder due to its association with trendy yoga pants. But this move has tons of benefits and should be a part of pretty much every exercise plan out there. In this instance, downward dog is the base for a weights-free arm workout that targets your triceps and shoulders. Plus, it’s a nice departure from the hum-drum push-ups from the plank position. Start yourself in a standard push-up — or plank — position, before pushing up into downward dog. For a rep, use your arms and shoulders to lower your forehead toward the ground. Then, exhale and engage your triceps to lift yourself back up.
This is a great exercise, so simple yet so effective and best of all, you can do it just about everywhere. If you are traveling and don’t even have access to any heavy jugs, just use your bag and a towel. You can easily increase the weight of the resistance by stuffing your bag with whatever you can find around. Slip the towel through the top of your backpack, grip the towel on each and slowly curl the bag up. As you move up through the movement, rotate your arms so that at the top position your palms are facing shoulders.