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How to Workout Arms with No Equipment
Not everyone has access to a gym or exercise equipment, but that doesn't mean you can't get a great arm workout. Here are some exercises you can do at home with no equipment:
- Push-ups
- Diamond push-ups
- Tricep dips
- Plank-ups
- Bicep curls with household items (such as water bottles)
Step by Step Guide
Here's a step by step guide on how to do each exercise:
Push-ups
- Start in a high plank position with your hands shoulder-width apart.
- Lower your body until your chest touches the ground.
- Push back up to the starting position.
Diamond push-ups
- Start in a high plank position with your hands close together, forming a diamond shape with your thumbs and index fingers.
- Lower your body until your chest touches the ground.
- Push back up to the starting position.
Tricep dips
- Sit on the edge of a chair or bench with your hands holding the edge.
- Slide your butt off the chair/bench and lower your body until your arms are at a 90 degree angle.
- Push back up to the starting position.
Plank-ups
- Start in a high plank position.
- Lower your right elbow to the ground, followed by your left elbow.
- Push back up to the starting position, starting with your right arm.
- Repeat, starting with your left arm.
Bicep curls with household items
- Hold a water bottle or other household item in one hand.
- Curl your arm up towards your shoulder, keeping your elbow stationary.
- Lower your arm back down to the starting position.
- Repeat on the other arm.
Tips and Tricks
Here are some tips and tricks to get the most out of your arm workout:
- Do 3 sets of each exercise, with 10-15 reps per set.
- Focus on proper form to avoid injury.
- Increase the intensity by slowing down the movement or holding the position for a few seconds.
- Take a 30 second break in between each set.
- Combine these exercises with cardio for a full body workout.
FAQs
Here are some frequently asked questions about arm workouts with no equipment:
Can I build muscle without weights?
Yes, you can build muscle without weights by using bodyweight exercises.
How often should I do arm workouts?
You can do arm workouts 2-3 times per week, giving your muscles time to rest and recover in between.
Pros and Cons
Pros:
- No equipment necessary
- Can be done at home
- Effective for building arm strength and muscle
Cons:
- May not be as effective as using weights
- May require more reps to achieve desired results
Overall, arm workouts with no equipment can be a great way to build strength and muscle at home. By following these exercises and tips, you can achieve a great arm workout without any equipment.