5 Best Bodyweight Exercises to Strengthen & Tone Your Arms in 30 Days

5 Best Bodyweight Exercises to Strengthen & Tone Your Arms in 30 Days

Strong, toned arms are often at the top of many fitness wish lists, but achieving them doesn’t have to involve fancy equipment or hours in the gym. Bodyweight exercises offer an effective and accessible way to build strength and definition, using nothing more than your own body as resistance. These exercises not only tone the triceps and other arm muscles but also engage the entire shoulder girdle, improving posture and overall upper-body strength.

With over 20 years in the fitness industry, I’ve seen how transformative these simple, functional movements can be. My name is David McMahan, and as the Director of Training & Technique at Pure Barre, I specialize in designing low-impact, high-intensity workouts that deliver results. At Pure Barre, we focus on combining evidence-based techniques with workouts that are accessible and empowering for everyone. If toned arms are your goal, let’s explore how bodyweight exercises, paired with a balanced approach to fitness, can help you achieve lasting results and a stronger, healthier you.

Tricep Dips

tricep dips illustration
Shutterstock

Triceps dips are a highly effective and accessible exercise for targeting the back of the arms, requiring only a chair or sturdy surface. This simple yet versatile movement strengthens and tones the triceps while contributing to overall upper body conditioning.

How to Perform: Sit on the edge of a chair with your hands gripping the edge and fingers pointing forward. Slide your hips off the chair, keeping your knees bent and feet flat on the floor. Lower your body by bending your elbows toward a 90-degree angle, then push back up to straighten your arms.

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