"There's no exercises I can do at home" - Arms

"There's no exercises I can do at home" - Arms

We now move on to "There's no exercises I can do at home" - Part 3. By now you know the drill, a bunch of exercises here that can be done from the comfort of your own home, with little to no equipment needed. Let's get to it!

PRESS UPS
The old faithful, pushups are not only great for your chest, they also benefit you in the arm department as well. Try to work as many different variations in as possible in to your arm day, diversifying your press ups allow to work multiple muscles throughout the arm. 

Best one for arms? The diamond press up. This will get you 'feeling the burn' in your arms in no time. Rather than the standard press up position, move your hands together below your chest to create a diamond shape with your index finger and thumb of each hand, push your elbows out rather than into your sides, and lower down... Schwarzenegger arms in no time!

SEATED OVERHEAD TRICEP EXTENSION
This exercise isn’t something that will come naturally, so it may take a while to adapt, but practice makes perfect. 

First off, grab a chair and make sure by making sure your back is supported. Sit up straight and plant your feet firmly onto the ground. Keep both feet roughly shoulder width apart. Now the tricky part, grab some form of weight, whether it be a large bottle of water or a bag full of tins etc. 

Hold the weight above, but behind your head (to not lower it onto your head). Lower your arms behind your head as far as you can. As you begin to pull the weight back up, breathe out. Reach the top, thats one rep, now go again!  

WALL TRICEP PUSH UPS
This one is all about the angle, but it targets your triceps which are tricky to target as it is. We're going to start with placing our palms on the wall, creating a W with your thumbe touching, and the index fingers creating either side. We then need to find a distance from the wall with our feet, this may take a coupe of attempts until you find a good distance that feels right but also hard. 

Once we have the distance, keep your elbows as close together as you can, keeping your back straight, bend both your elbows to move towards the wall, once you either touch, or get as close as you can, tense your arms to push back out to the starting position. Aim for around 10-12 reps. 

BACKPACK ROW
Let's get that rucksack back out from the back pack squats. Get a comfortable weight in and place the backpack on the floor, face first. 

Were going to stand behind the bottom of the backpack, feet shoulder width apart. Keep your calves straight, bend slightly at the knees, and the bend your back down so it's parallel to the floor. You should now be directly over the backpack. Reach down and grab either side of the backpack, keeping your elbows tucked in, raise the backpack to your chest, squeezing your shoulder blades together, hold for a couple of seconds, then lower it back down. You're a natural. Focus on form in this over heavy weight. 

 

We've named all exercises in here with the correct names, so any confusion, google them to find a video tutorial!

Don't forget to comment any additional workouts/equipment you have found you can utilise through this time, remember, we're a community for athletes, help each other out!

 

 


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