Bodyweight Arm Exercises
Bodyweight Arm Exercises
Work your forearms, biceps, and triceps by incorporating these bodyweight arm workouts into your exercise regime.
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Bench Dip
• Sit on a weight bench, with your heels on the floor and your hands on the pad.
• Move your glutes off the bench.
• Keeping hold of the pad, lower yourself towards the floor and back up.
• Complete several reps before sitting on the bench again.
GET GOOD FORM: Keep your back close to the bench.
Clapping Push Up
• Get into a traditional push up position.
• Lower your body towards the ground.
• Explosively rise up, quickly clapping your hands together.
• Land with your palms on the floor and repeat.
MULTIPLE MUSCLES: Clapping push ups target your triceps, chest, and shoulders.
Diamond Push Up
• Balance on your toes and palms, with your thumbs and forefingers making a diamond shape.
• Keeping your body in a straight line, lower towards the ground.
• Push through your palms to get back to the starting position.
REGRESSION: If you want to make this push up variation easier, you can rest your knees on the ground.
Horizontal Climb
• Set up a peg board horizontally.
• Hold onto two dowels, one placed on the far left side.
• Move the dowels to the right, one hole at a time.
VARIATION: You can do a horizontal climb with both pegs level, or do the staggered version shown in the image.
Negative Dip
• Jump to the top position of a tricep dip, holding onto a dip station.
• Lower yourself towards the floor.
• Once your feet reach the floor, jump back to the start position.
WHY IT WORKS: By focusing on the negative portion of the tricep dip, you can eccentrically overload your triceps and increase your strength and mobility.
Single Arm Burpee
• Stand up straight, holding one arm behind your back.
• Drop into a squat and kick back into a one-arm high plank.
• Do a single arm push up, return to the plank and jump up straight.
• Quickly switch arms and repeat on the other side, leaving minimal transition time.
REGRESSION: Before you attempt this advanced burpee variation, you should master the standard burpee (which uses both hands.)
Vertical Climb
• Attach a vertical peg board to a wall.
• Place two dowels at the lowest level.
• Supporting your bodyweight, move one hand up at a time, until you reach the top of the peg board.
WHY IT WORKS: Climbing is one of the best exercises to build stronger arms, as you must support your whole bodyweight.
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