This article was co-authored by Alex Robles, MD, NASM. Dr. Alex Robles is a Physician, Certified Personal Trainer, and the Founder of the White Coat Trainer. Dr. Robles specializes in helping busy professionals get strong, build muscle, and lose fat. He holds a BS in Biology and an MD from Cornell University. He completed his OB/GYN Residency at New York Presbyterian Cornell. Dr. Robles is also a NASM Certified Personal Trainer.
This article has been viewed 76,834 times.
Many of us want to gain upper arm strength, but not everybody has that expensive equipment, or access or the time to go to the gym. Read on to learn about new methods to build upper arm strength, without having to go out and invest in all sorts of equipment, or being told to go to the gym.
Things You Should Know
- Start with pushups and variations (like incline, decline, wide-grip, close-grip, and pseudo plank pushups) to effectively build upper body strength.
- Try pilates techniques like arm circles, shoulder pulses, and goalpost punchers for an easy at-home workout.
- Build up core strength and overall cardio to increase all-around fitness.
Steps
Doing Common Exercises
-
1
-
2Incorporate simple cardio. Just throw in one or two 15-20 minute jogs or something similar every or every other day. Getting your muscles and body fit as well will help you to get upper arm strength much easier.Advertisement
-
3Do sit-ups. They will help your stomach to get toned and make it easier when you're working on building upper arm strength, through exercises such as push-ups.
-
4Try simple arm tricks. You can use some tricks such as holding a full roll of duck-tape in one hand, with your arm out-stretched until you can't hold it anymore. This tip is highly recommended by the Navy.
-
5Include physical activity in your daily regime. This will help you all-around get in shape, which will, in the end, make strengthening your upper muscles quite easier.
Using Pilates Techniques
-
1Do arm circles. Hold your arms out in a straight horizontal line. Rotate them in small circles, or for a harder exercise, make the circles larger.[5]
-
2Do goalpost punchers. Have each arm form a ninety degree angle, facing upwards. Then, flip them upside down and straighten them out. Repeat, making the motions as quick as possible.[6]
-
3Do shoulder pulses. Hold your arms out in a straight horizontal line and jerk them up very slightly, then back down. Repeat.[7]
-
4Do back behinds. Hold your arms out in a straight horizontal line. Pull them in so they form an upside down triangle, making sure your biceps are slightly behind your back. Repeat.
-
5Do triangle pushes. Place your arms in a position where when put together, they make a long triangle. Push them out so they are straight in front of you and parallel. Repeat.[8]
-
6Do prayer pulses. Put your hands and arms in a straight, vertical position so they are pressed against one another and shoulder level. Raise them up, then lower to shoulder level. Repeat.
Community Q&A
-
QuestionIf I am too heavy, can I start doing push-ups with my knees on the ground instead?
Community AnswerYes, of course! That's a great way to build up your arm strength for push-ups. -
QuestionAre there any other ways to gain arm strength?
Community AnswerPush-ups and pull-ups are great ways to start! If push-ups are too easy, progress to explosive push-ups. If the pull-ups become easy as well, try muscle-ups! -
QuestionWill these exercises work for women?
Community AnswerYes. These exercises will help build arm strength for both men and women.
Warnings
- Be sure to take your time and don't stress yourself.⧼thumbs_response⧽
- Always do some sort of warm-up exercise before trying anything serious.⧼thumbs_response⧽
- Be sure not to strain yourself and stay hydrated.⧼thumbs_response⧽
-Step-24.webp)
References
- ↑ https://www.weightwatchers.com/us/article/bodyweight-arm-workout
- ↑ Alex Robles, MD, NASM. Certified Personal Trainer. Expert Interview. 30 July 2021.
- ↑ Alex Robles, MD, NASM. Certified Personal Trainer. Expert Interview. 30 July 2021.
- ↑ Alex Robles, MD, NASM. Certified Personal Trainer. Expert Interview. 30 July 2021.
- ↑ https://www.gaiam.com/blogs/discover/arm-exercises-without-weights
- ↑ https://www.youtube.com/watch?time_continue=94&v=XKBbn5GBw0Y
- ↑ https://www.youtube.com/watch?time_continue=94&v=XKBbn5GBw0Y
- ↑ https://www.weightwatchers.com/us/article/bodyweight-arm-workout
- https://www.youtube.com/watch?v=XKBbn5GBw0Y
About This Article
Even if you don’t have any equipment, you can build your arm strength at home with some simple exercises. Do some pushups regularly to build your upper arm strength. To target your triceps and upper pecs better, do triangle pushups. These are like regular pushups, except you place your hands on the floor below your chest so your index fingers and thumbs form a triangle. You can also try a Navy technique where you hold a heavy item in one outstretched arm until you can’t hold it anymore. Then, switch arms and do it again. Another good exercise is arm circles. Just outstretch your arms by your sides and rotate them in small circles. For more tips, including how to do shoulder pulses to strengthen your arms, read on!
