how to get bigger arms at home without equipment
how to get bigger arms at home without equipment
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- Plank tap
- Begin in a pushup plank position with your hands under your shoulders and your arms straight. ...
- Bring your left hand up to your right shoulder and tap it before returning your hand to the floor.
- Repeat with your right hand and left shoulder.
- Perform 3 sets of 10–12 repetitions on each side
- Biceps. These are the sexy, bulging muscles at the front of the arm (the ones you flex in front of the mirror).
- Triceps. These are the muscles on the backs of your arms that you don’t use as directly when carrying or lifting (which is why they’re usually weaker than biceps).
- Lats (latissimus dorsi). These are the big ol’ V-shaped muscles that connect your arms to your spine.
- Deltoids. Posted up on the outer part of the shoulders, these muscles are known for their iconic triangular shape.
If you have no weights in sight or you’re new to arm workouts, you can just use your body weight to get an arm workout.
According to Salvatore, most arm exercises without weights are just variations of planks or push-ups, which means they require you to engage your core (two for one!).
1. Push-up: 3 sets of 10 reps
2. Triceps dip: 3 sets of 12 reps
Step your feet forward slightly so your legs are almost straight (but don’t lock those knees!). Slowly lower your body down and then press back up, concentrating on engaging your triceps to lower and lift.
Make sure your torso is in a reasonably straight line with your head, neck, and legs. Engage left arm by extending it toward the ceiling, making sure not to lift it higher than your shoulder. Lower your arm back down. Complete a full set before repeating on the other side.
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