Fitness: Without weights: the twelve best exercises for the muscles of the arms

meTraining your arm muscles not only makes them tighter and stronger, but it’s also good for your health because it helps build muscle, burn fat, and strengthen your joints and bones.

Here you will find everything you need to know about how to strengthen your arm muscles and what exercises physical therapists and personal trainers recommend.

Understand the muscles of the arm.

The arm is made up of 24 different muscles, says Katherine Millis, a board-certified physical therapist and owner of Excelerate Physical Therapy. These muscles fall into two categories: upper arm and forearm muscles.

The muscles of the upper arm are located above the elbow and include:

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– the biceps, which help to flex the arm

– the triceps, which help straighten the arm

– the deltoids, which help raise the arm above the head

American actress Sally Field marvels at the biceps of former bodybuilder Arnold Schwarzenegger, who loves arm exercises, in 1976.

American actress Sally Field marvels at the biceps of former bodybuilder Arnold Schwarzenegger, who loves arm exercises, in 1976.

Source: dpa/UPI

The forearm, on the other hand, consists of the muscles below the elbow. This area consists of 20 muscles that can be divided into two categories:

– The flexors help with flexion movements such as flexing the biceps.

– The extensor muscles help with movements away from the body, for example, reaching out to grab something.

Here are twelve arm exercises at home recommended by Audrey Springer, personal trainer and owner of Audrey Bowman Fitness. You should do these exercises two or three times a week on non-consecutive days. Do three sets of each.

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ILLUSTRATION: A young woman and a young man sit together on a bench and take a break from training in Hamburg, Germany, 13 October 2015. Photo: Christine Klose

By the way: You don’t need any special equipment for any of the following exercises. Accessories like a solid yoga mat* or push-up bars* can help or prevent damage.

1. inchworms

How does it work:

1. First, stand up straight, then lean forward to place your hands on the ground.

2. Run with your hands in a high plank position with your hands under your shoulders. Squeeze your core and glutes.

3. Hold this position for three to five seconds.

4. Then bring your hands to your feet and return to the starting position.

5. Repeat this process ten times.

Muscles worked: deltoids, lats, core, glutes

From forearm plank to dolphin pushup

How does it work:

1. Start in a plank position with your elbows on the ground and your shoulders directly over your elbows.

2. Push up through your shoulders and lift your hips into the air, creating a “V” position.

3. Hold this position for three to five seconds.

4. Return to plank position.

5. Repeat the exercise ten times.

Muscles worked: deltoids, triceps, biceps, pectorals, core, lats

belches

How does it work:

1. Place your feet hip-width apart.

2. Squat down and place your hands on the floor in front of your body.

3. Now place your feet back on the high board, making sure your core is tight.

US Marines also get fit with burpees, the exercise is part of the standard program here.

US Marines also get fit with burpees, the exercise is part of the standard program here.

Credit: PA/ZUMAPRESS.com/US Marines

4. Bend your elbows to do a pushup.

5. Return your feet to a squat, then jump into the air, raising your hands above your head.

6. Repeat the exercise ten times.

Muscles worked: Deltoids, pectorals, triceps, core, glutes, quads, and hamstrings

Crouching Tiger – Pushups

How does it work:

1. Start in a high plank position, with your hands slightly wider than shoulder-width apart.

2. Lower your chest so it rises off the ground.

3. Bend your knees and lift your hips up into the air so they are above your knees.

4. Bring your navel to your spine and return to the starting position.

5. Repeat the movements ten times.

Muscles worked: triceps, deltoids, core

Very easily! This is how to create the perfect push-up

When done correctly, pushups are one of the most effective upper body exercises. Here, a personal trainer shows what the perfect push-up looks like and what you should pay special attention to.

Plank with taps on the shoulders

How does it work:

1. Start in a high plank with your hands below your shoulders, core and glutes engaged, and feet hip-width apart.

2. Touch your right shoulder with your left hand, keeping your hips straight and avoiding rocking to one side.

3. Repeat the movement with the right hand on the left shoulder.

4. Repeat the exercise a total of 10 times on each side for 20 repetitions.

Muscles worked: Deltoids, lats, core

dynamic forearm support

How does it work:

1. Start in a plank position with your elbows on the ground just below your shoulders.

2. Keeping your hips tight, place your left hand under your left shoulder, then your right hand under your right shoulder to propel yourself up into a high plank.

3. Reverse the movement to return to plank position.

4. Repeat the process, starting with your hands alternately.

5. Repeat the exercise 10 times on each side for a total of 20 repetitions.

Muscles worked: deltoids, psoas, triceps, core

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push up

How does it work:

1. Start on a high plank with your hands slightly wider than shoulder-width apart.

2. Slowly lower your body to the floor by bending your elbows at a 45-degree angle to your body.

3. Exhale and push your body back to the starting position.

4. Repeat the exercise ten times.

Muscles worked: deltoids, groins, triceps, core

Tip: Reduce the intensity by putting your knees on the floor or doing push-ups on a stable table. Instead, you can intensify this exercise by placing your feet on an elevated surface.

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Plank with alternating shins – touch

How does it work:

1. Start on a high plank, with your hands directly below your shoulders and your feet hip-width apart.

2. Raise your right hand off the ground and hip your left shin or toes as you drop into downward facing dog.

3. Return to high plank position and place your hand on the floor.

4. Repeat the process with the other hand.

5. Repeat the exercise 10 times with each hand for a total of 20 repetitions.

Muscles worked: Deltoids, triceps, core

plank saw

How does it work:

1. Start in a plank position.

2. Push your body back and forth in a “saw” motion.

3. Repeat this ten times.

Muscles worked: Deltoids, triceps, core

tricep dips

How does it work:

1. Support yourself with your hands on the floor or an elevated surface. The fingers point towards your feet.

2. The legs can be straight or bent, the feet on the ground and the gaze must be straight ahead.

3. Push yourself up with your arms so your body is raised and bend your elbows back as you lower yourself back down.

4. Hold the position for a moment as you float just above the ground.

5. Push yourself up through your palms to straighten your arms and return to the starting position.

6. Repeat the movement ten times.

Muscles Targeted: Triceps, Pectorals, Delts

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downward push-ups

How does it work:

1. Start in a high plank position with your hands slightly wider than shoulder-width apart on a sturdy chair.

2. Bend your arms as you would for a normal pushup and bring your chest toward the chair.

3. Push your body back to the starting position.

4. Repeat the exercise ten times.

Muscles worked: deltoids, groins, pectorals, triceps, core

Bundesliga football coach Ole Werner promoted to Werder Bremen is also based on push-ups

Bundesliga football coach Ole Werner promoted to Werder Bremen is also based on push-ups

Source: pa/dpa/Hauke-Christian Dittrich

Downward push-ups with raised legs

How does it work:

1. Place your feet on a sturdy chair, place your hands on the floor, and lower your body onto a high board.

2. Lower your chest toward the floor, being careful not to arch your back too much.

3. Exhale and push yourself up to straighten your arms.

4. Repeat the exercise ten times.

Muscles worked: deltoids, groins, pectorals, triceps, core

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conclusion

There are several arm muscles in the upper and lower arms that help you perform movements such as bending, stretching, or waving.

For best results, train your arms 2-3 times a week on non-consecutive days. For example, you can do strength training on Monday, Wednesday, and Friday.

If you’re just starting out with strength training, you should first work out with a personal trainer or physical therapist to ensure you reach your fitness goals.

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Athletic man doing push-ups exercise in the gym

*This text contains affiliate links. This means: If you make a purchase using the links marked with an asterisk, WELT will receive a small commission. This does not affect the reports. You can find our standards for transparency and journalistic independence at axelspringer.de/independence.

This article first appeared on Business Insider.

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