5-Minute Arms Workout at Home without Equipment

Strong and muscular arms are every man’s desire, right? All you need is a short-sleeved T-shirt to get some attention. Not to mention that arm strength helps a lot in everyday activities too!

These workouts will focus on making your biceps, triceps, and shoulder muscles bulkier and more sculpted. So let’s get started!

Best Arms Workout at Home

Standard Pushups

We’ll begin with the classic just to get you pumped up for the workout and used to keeping the correct form.

How to: To perform standard pushups, get into the plank position: put your palms firmly on the floor so that your hands are directly under your shoulders. Keep your arms straight, propping your entire upper body on them. At the same time, straighten your legs behind you and prop them up on your toes. Your body should form a straight line from the neck down, with your neck neutral and your core tense.

Now start lowering your body by bending your arms at the elbows. The movement should be slow and controlled. As soon as your chest touches the floor, push yourself back up in the same manner. Don’t let your lower back sag to the floor, it could result in back pain! Do 3 sets of 5 reps for the first time.

Diamond Push-Up

Any pushup is good for your triceps, but the diamond close-grip pushup variation is particularly challenging and effective.

One major difference here is that you have to put your hands in a diamond shape. For that, spread your fingers and touch your thumbs and index fingers. With some imagination, it should look like a diamond between your hands. As for your legs, you can either keep them straight in a plank to make things harder, or keep your knees on the floor to make it somewhat easier. Keep your back flat, your hips up, and your arms tucked in close to the sides as you lower your body to the floor.

The goal is to touch the floor with your chin or chest. It sounds hard, but you’ll get there with practice. Once you get down, press back up with your hands to repeat the exercise. Do a total of 4 sets of 4 repetitions

Pushups with Reversed Hands

Now this one is a real challenge, but it will target your biceps like nothing else.

How to: Stand in the initial pushup position and move your hands lower down your body, aligned with somewhere around your mid-back. Now reverse your hands so that your fingers look at your toes. If you’ve managed not to drop to the floor at this, you’re already doing great job!
Lower your body by bending your elbows and tucking them to your sides. Once you nearly touch the floor with your chest, push yourself up. With this exercise, the number of reps is irrelevant, so just do 3 sets of as many reps as you can until you fail.

Chair Dips

As you can see from the name, all the equipment you need for these is a chair. Dips let you work out your triceps as much as possible.

How to: Sit on a chair with your hands outside of the hips. Lift your body using your hand power, and then lower down, bending the elbows until they’re at 90 degrees. Your elbows should point behind you and your shoulders should be down, away from your ears. You can either bend your knees to make things easier or extend them out for more of a challenge. It’s important that you keep your hips close to the chair so you don’t strain your shoulders. Do 5 repetitions and 1 to 3 sets depending on how you feel.

Single-leg pushups

This kind of pushups will target your arms, chest, and back, but also improve your coordination and balance.

How to:Get into the standard plank position, stretch your legs behind you and put your hands directly below your shoulders. Now slightly raise one foot off the ground and then do a pushup.

Upon going up, try not to wobble, and raise yourself in a steady, controlled movement. When you’re back to the plank, switch the foot and repeat a pushup. Continue switching feet like this with each rep. Do 3 sets of as many reps as you can and give yourself a rest after you’re done!

Inverted row

You can do this exercise pretty much anywhere, all you need is something to grab onto.

How to: Lie flat on the ground, and get a grip on a sturdy table, or some other object within your reach. As you grab onto its edge with your hands, try to lift the upper part of your body off the ground.

Hold on like that for a few seconds and then lower back to the floor. Since you aren’t using weights for this exercise, make it effective with multiple repetitions. If you’re doing everything correctly, you’ll feel your biceps working. Do 3 sets of 5 repetitions or more, if you can, with 30 seconds breaks in between.

Gorilla pushups

This pushups are full of bursting feral power, so imagine you’re a ferocious primate and get down to it!

How to: As usual, get into the plank position with your body straight as an arrow. Now, this is the only exercise where you don’t need to be slow quite the contrary, in fact. Quickly drop down to the floor and then use your arms to explode upwards and lift your upper body off the ground. While in the air, slap your hands on your chest and put them back down fast so as not to fall.

Feeling like Monkey King yet? This explosive exercise helps increase burst power of your arms and shoulders. Again, do 3 sets until failure.

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