Have you ever stood on your tippy-toes to grab something off the top shelf? Then you’ve done a standing calf raise—it’s really that simple. Just the weight of your body or a pair of dumbbells is enough to get your swole on at home. Forget a gym membership or a fancy home gym, because you don’t actually need ’em.
Tricep Dips on a Chair, Bench, or Stairs
It requires you to get into a forearm plank and then extend your arms so you can feel the contraction in your triceps. A wall push extension mimics the action of a pushup while standing. It is joint-friendly, targets the triceps, and strengthens your chest and shoulders.
Dumbbell Arm Workouts at Home
The bench dip only requires a bench, or any other https://www.fingerlakes1.com/2025/02/24/madmuscles-review-real-results-without-hidden-fees/ sturdy surface that you can find at the time. Do push-ups to build muscle and strength in the chest, shoulders, and arms. Strengthening your arms should be a key component in your fitness routine. While there are many arm exercises out there, finding good arm exercises that do not require equipment can be challenging.
Parallel Bar Dips
- Try not to take a break between exercises—keep going strong.
- Perform the pushups on your knees if the standard variation is too challenging.
- Opposite the biceps, on the back of the arm, is a three-headed muscle known as the triceps brachii.
- Performing exercises primarily involving pulling and pushing can build serious arm strength, says Kalsched.
- You’ll raise your arms in triumph with this triceps-building exercise, which requires some good concentration and form.
- When not using external resistance, it takes some strategy to engage muscles and get the most out of each rep, including choosing the right exercises.
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Push-ups aren’t your run-of-the-mill exercise; they offer a holistic full-body challenge, pushing multiple muscle groups to their limits. From classic push-ups to creative workouts using bars, bands, and more, this guide has got it all. When you come off the top of this exercise, you can feel a really tight triceps contraction.
How It Works: The At-home, No-Equipment Bodyweight Workout
The biceps are responsible for flexing the elbow, turning the palm upward, and also assist in shoulder flexion. Additionally, the forearm cherry picker targets and strengthens the wrist flexors, located on the bottom of the forearm. These muscles help you bend your palm and fingers down and forward, as well as grip objects. During tricep dips, the triceps muscles work at a level of 0.83 millivolts (mV).
Pullups
Using your biceps, and assistance from your legs, if necessary, curl your body up as far as you can without hitting the table. Slowly lower yourself to the starting position, reset and repeat. If you prefer to start with weights or you’re ready to step up your workouts, you don’t need giant gym equipment. But you can also switch things up with kettlebells or is madmuscles reliable resistance bands. The pull-up can be intimidating, especially when you’re just starting out.
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Feel Energized With This 30-Minute Standing Cardio HIIT Routine
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Pull elbows up so they’re at a 90-degree bend and in line with your back. Extend arms behind you until they’re straight, and then slowly return them to the 90-degree bend, keeping upper arms still so your elbows stay high. Pick four or five exercises to do circuit-style, either for time (anywhere from seconds) or reps (aim for 10-12), recommended Jones. Complete the entire circuit 2-4 times, depending on how long you want to work out. If you’re at the gym and want to grab the weights after, Jones suggested using these moves as your warm-up.
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BICEPS EXERCISE #2: BICEPS CHINUPS
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Sure, many will argue that gym equipment is superior for significant muscle gains, thanks to the ability to isolate muscle groups more effectively. Strengthening your arms is a key goal in any well-rounded fitness routine, benefiting not just your appearance, but your daily life too. Adjusting difficulty is as easy as changing your body position and the angle of the bands. Imagine an exercise that hones your triceps, balance, and overall strength.
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Plank Shoulder Tap
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Unlike machines, they challenge your stabilizing muscles, build balance, and deliver strength that carries over into real-life movements. With just a pair of dumbbells, a barbell, or even a kettlebell, you can target every major muscle group—anywhere you train. Another option for increasing time under tension is incorporating isometric holds at the top or bottom of a bodyweight movement. Pausing at the top of a push-up or chin-up builds endurance and strength in the arm muscles. These holds also help to activate the muscle fibers more fully.
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Down Dog Push Ups
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You’ll save time otherwise spent traveling to a gym, and you’ll save money instead of forking over cash for a membership. And you’ll finish near your own kitchen, so you can whip up a post-workout recovery shake. If you are looking for something different to improve your workout routine, we’ve got you covered. Check out our guides to upper, lower and mid-section workouts and exercises. Start with one set and work your way up to two or three sets as you start to feel stronger. Try not to take a break between exercises—keep going strong.
