11 No-Equipment Arm Exercises For A Strong Upper Body

If you are willing to improve your body shape and to gain power in your chest and arm muscles, you will have to commit for working out some upper body exercises on regular basis. Some of the upper workouts are very simple and can be done at home without needing any exercise machine or equipment.


While many upper-body moves involve gym mainstays like dumbbells and barbells, no-equipment arm exercises are a fantastic way to put your muscles to the test, too. After all, the weight of your body is equipment in its own right—you can use it to load your arm muscles and make ’em work. There’s no heavy lifting required, and a gym membership is totally optional.

Another big bonus? Many no-equipment arm exercises like planks and push-ups also require you to engage your core, so you’ll squeeze in an abs challenge, too. If you’re ready to flex, here are 11 incredible moves to try.

Plank Ups

  • Start in high plank. Bend one arm to bring your elbow and your forearm to the floor.
  • Bring the other arm down so you are in a forearm plank.
  • Push back up to the start position, placing each hand where your elbows were.
  • Repeat this movement, alternating which side you lower first with each rep.


  • Start standing with feet hip-width apart. Hinge forward at your hips and place your palms on the mat. You can bend your knees if needed to get your palms flat on the floor.
  • Walk your hands forward so that you’re in high plank. Your shoulders should be stacked directly above your wrists.
  • For an extra challenge, add a push-up.
  • Walk your hands back toward feet and stand up.


See more: http://www.self.com/gallery/sexy-arms-no-equipment-slideshow

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