If you’ve become a little too aware of your chicken wing arms, but don’t have the time, money or mojo to go to the gym, there are several arm exercises you can do at home with just your sweet self. Equipment-free tricep and bicep exercises are the perfect addition to any current fitness routine -- or lack thereof -- and can be squeezed into the tiniest moments of your day. Perform equipment-free arm exercises regularly to get tank-top ready and kiss your excess flab goodbye.
Pushup
Step 1
Get on the floor on your hands and knees. Your hands should be shoulder-width apart. Step your legs back so that they are straight behind you, and lower your hips to make a diagonal line between your shoulders and your feet. Avoid poking your butt up into the air or letting your hips sag to the floor. If this position is too difficult for you, put your knees on the floor and keep a straight body line from your shoulders to your knees.
Step 2
Target your triceps -- the back of your upper arm -- by keeping your elbows close to your body. Bend your arms and bring yourself down until your nose hovers a few inches off the floor.
Step 3
Breathe out forcefully while you straighten your arms and push yourself back up to the starting position.
Tricep Dip
Step 1
Find a solid surface in your home such as a stiff chair or sturdy coffee table.
Step 2
Turn your back to the chair and put the heels of your hands on the edge of the chair behind you with your fingers pointed away from the chair. With your arms straight, keep your feet flat on the floor with your knees and hips bent. The farther out your feet are from the chair, the more difficult the exercise will be, so choose your intensity level.
Step 3
Bend your elbows back until they form a 90-degree angle and keep them in tight to your sides. Let your butt sink toward the floor as you lower yourself.
Step 4
Press through the heels of your hands and breathe out as you straighten your arms back up to the starting position.
Isometric Bicep Hold
Work up to performing all three of these exercises for two or three sets of either 10 to 15 repetitions or 30 seconds each. Don’t do them on consecutive days, but aim to work out your arms at least two or three times per week. If the exercises eventually become easy, increase the hold time or number of reps.
If you have high blood pressure, avoid pushups and isometric holds -- exercises where you hold one position, exerting force without moving. Pushups and isometric exercises temporarily increase your blood pressure, which might be dangerous if you already have elevated blood pressure. Consult a physician if you have any further concerns.
Chair
Table
Step 1
Sit down at your kitchen table or a heavy desk.
Step 2
Place both of your hands flat underneath the table with your palms facing upward.
Step 3
Brace your feet against the floor and press your hands up against the table until you feel a strong contraction in your biceps -- the front of your upper arm. This is a motionless exercise, so hold this contraction for 15 to 30 seconds without letting up. Continue to breathe normally throughout the hold.
Tips
Warnings
Things You'll Need
References
Tips
- Work up to performing all three of these exercises for two or three sets of either 10 to 15 repetitions or 30 seconds each. Don’t do them on consecutive days, but aim to work out your arms at least two or three times per week. If the exercises eventually become easy, increase the hold time or number of reps.
Warnings
- If you have high blood pressure, avoid pushups and isometric holds -- exercises where you hold one position, exerting force without moving. Pushups and isometric exercises temporarily increase your blood pressure, which might be dangerous if you already have elevated blood pressure. Consult a physician if you have any further concerns.
Writer Bio
Jilana Dennis is a health and fitness writer based out of San Antonio, Texas. Dennis is a nationally certified personal trainer with the American Council on Exercise and holds a B.S in exercise science from Illinois State University.