Bodyweight Arms
Train your triceps, biceps, and supporting arm muscles without using weights.
Diamond Push-Ups
Bring your hands close together underneath your chest and lower yourself with control. This variation strongly challenges the triceps.
View Exercise →Close-Grip Push-Ups
Keep your hands closer than a normal push-up and keep your elbows controlled as you lower and press your body upward.
View Exercise →Bodyweight Triceps Extension
Use a stable elevated surface and perform a controlled triceps-focused extension. Keep your body aligned and move slowly.
View Exercise →Isometric Biceps Hold
Use your hands and arms to create resistance against each other. Hold the contraction while keeping your shoulders relaxed.
View Exercise →⭐ Arm Training Tip
Don't rush your repetitions. Keep your elbows controlled and focus on feeling the muscles work through the entire movement.
💪 Growth & Strength
Start with a variation that allows
approximately
8–15 controlled repetitions.
As you get stronger, gradually
increase your repetitions or
progress to a more difficult
bodyweight variation.
For example:
Regular Push-Ups →
Close-Grip Push-Ups →
Diamond Push-Ups
If you can eventually perform around
30 clean repetitions,
consider moving to a harder variation
rather than simply adding more and
more repetitions.
⚠️ Safety First
Keep your wrists, elbows, and
shoulders in comfortable positions.
Any elevated surface used for an
exercise must be stable and secure.
Avoid forcing a repetition when
your technique begins to break down.
Stop if you experience sharp,
sudden, or unusual pain.