5 best bodyweight exercises for toned arms and shoulders

BBrandon September 28, 2023 12:57 PM

If you're looking to add tone and definition to your arms and shoulders, but don't have access to a gym or weights, bodyweight exercises are a perfect solution. These workouts use your own body weight as resistance and can be done anywhere, anytime. They not only help you build strength but also improve your body's flexibility and balance.

Best bodyweight exercises for toned arms and shoulders

  1. Push-ups

Push-ups are a classic bodyweight exercise that effectively works your arms, shoulders, chest, and core. The key to getting the most out of your push-ups is to maintain proper form. Your body should form a straight line from your head to your heels, and your hands should be slightly wider than shoulder-width apart.

  1. Tricep dips

Tricep dips target the triceps, which are the muscles at the back of your upper arm. You can do them on the floor or using a bench or chair. Keep your back close to your hands and lower your body until your upper arms are parallel to the ground, then push back up.

  1. Inverted rows

Inverted rows are a great exercise for your arms, shoulders, and back. You'll need a sturdy bar or table to perform this exercise. Hold onto the bar with your palms facing you, lean back with your feet out in front of you, and pull your chest up to the bar.

  1. Handstand push-ups

Handstand push-ups are a challenging exercise that targets your shoulders, arms, and core. If you're new to this exercise, start by doing it against a wall for support. Kick up into a handstand with your hands shoulder-width apart and lower your body until your head nearly touches the ground, then push back up.

  1. Plank up-downs

Plank up-downs are an effective exercise for your arms, shoulders, and core. Start in a high plank position, then lower onto your forearms one at a time and push back up.

Remember, consistency is key when it comes to seeing results from bodyweight exercises. Aim to include these exercises in your workout routine at least two to three times a week. Always warm up before starting your workout and cool down afterwards to prevent injuries.

Here's a sample bodyweight workout plan for arms and shoulders that you can follow:

Exercise Sets Reps
Push-ups 3 10-15
Tricep dips 3 10-15
Inverted rows 3 10-15
Handstand push-ups 2 5-10
Plank up-downs 3 10-15

In conclusion, bodyweight exercises are an effective way to tone your arms and shoulders. They offer a lot of flexibility as they can be done anywhere and don't require any equipment. So, what are you waiting for?

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