The best arm workouts!

TRIANGLE PUSH UPS

How to do:

  1. Stand into a plank position.
  2. Put your hands next to each other, so your arms form a triangle.
  3. Lower yourself into a normal push-up, then push yourself up to stretch your arms.

TRICEP DIPS

Tricep dipping

How to do:

  1. Put your hands behind you, on the ground or chair and push yourself up. This is your start position.
  2. Lower yourself until your elbows are on shoulder height.
  3. Push yourself up again until your arms are stretched.

TRICEP KICK BACKS

How to do:

  1. Stand up straight, with your legs slightly bent.
  2. Then bend your upper body slightly forward.
  3. Take a weight in both hands and bent your arms at a 90 degree angle.
  4. Then stretch your arms backwards.
  5. Let your arms come back slowly.

How to do:

  1. Take a weight in both hands.
  2. Bend your arms so that your arms are at shoulder height.
  3. Push your arms, so that your arms are completely stretched.
  4. Slowly lower your arms into the start position.

RENEGADE ROW

How to do:

  1. Take a weight in your hand.
  2. Get into a plank position.
  3. Then put your hand up, until your hand is at your waist.
  4. Slowly lower your arms.
  5. Do the exact same thing with the other arm after a set.

With these exercises your arms will be ready for the summer in no time! Which work out do you like the most? Let us know in the comments!

This is how to get slim arms

So, how are you doing with your summer body? Are you training hard to get those abs and round butt? What about your arms? Have you trained them already? Arms, together with hips and thighs, are the place where most women tend to save their fat. Therefore, you shouldn’t forget to train them. These exercises will help you get slim arms!

Tricep dips

Here’s how to do it:

  1. Put your hands behind you and push yourself up. This is your starting position.
  2. Then, slowly lower yourself until your elbow is roughly at shoulder height.
  3. Push yourself up again until your arms are stretched again.
  4. Repeat.

This exercise can also be done with your hands on an elevated surface, such as a bench.

Triangle pushups

Here’s how to do it:

  1. Get in a regular pushup position.
  2. Place your hands side by side so that they form a triangle (thumbs and forefingers touching).
  3. Lower yourself until you’re a few inches above your hands and push yourself up again by stretching your arms.
  4. Repeat.

Shoulder press

Here’s how to do it:

  1. Grab a weight in both hands and lean them on your shoulders in a standing position.
  2. Push your arms above your head until they are fully stretched.
  3. Then, slowly lower your arms to the starting position.
  4. Repeat.

Tricep kickbacks

Here’s how to do it: 

  1. Take a weight in both hands and stand up straight.
  2. Bring your torso forward with your knees bent slightly.
  3. Bend your arms at a 90 degrees angle and bring your elbows up to shoulder height, behind your head.
  4. Then, completely stretch your arms.
  5. Slowly lower the weights to the starting position.
  6. Repeat.

You don’t need to do both arms at the same time. If you do one at a time, don’t forget to change after each set!

Renegade Row

Here’s how to do it: 

  1. Take a weight, such as a kettlebell, in your hand and get in a plank position on the floor.
  2. Pull the weight up with one hand to the side of your chest.
  3. Lower the weight slowly back to the starting position.
  4. Switch sides after a few steps and repeat.

You can also take a kettlebell in both hands and switch after every try. It’s up to you!

With these exercises even your arms will be ready for the summer! Which exercise do you like the most? Let us know in the comments!

Do you want to train your arms but not use any weights? In the Fitgirlcode Guide you can find lots of different exercises for you to continue your Fit Journey and train different body parts! 

Do you want to know more about me? Follow me on Instagram @rooshijwegen!

How to make your push-ups more effective

Push-ups. Love ‘em or hate ‘em, they are the best way to train your arms without needing weights. However, this doesn’t mean you need to do dozens of push-ups every day to reap the benefits. By making your push-ups more effective, you can get better results with less repetitions. One way to do this is through so called ‘isometric push-ups’. In other words: by holding your position when you reach the bottom of your push-up. Below, we’ll explain how to perform isometric push-ups, and how this makes the exercise more effective.

How do I perform isometric push-ups?

To do isometric push-ups, you start in the same way you would with regular push-ups. Place your hands flat and directly underneath your shoulders, push the ball of your feet into the floor and engage your core. Slowly lower your chest towards the floor; keep your body in one straight line and make sure your elbows keep pointing backwards (no flapping!), until you get to the lowest point that you are able to control – about one or two inches above the floor. Hold that position for a few seconds. Then push yourself backup by straightening your arms. Start with five reps per day and gradually increase.

How does this make your push-ups more effective?

With isometric push-ups you reap the benefits of both push-ups and planks, without putting too much pressure on your muscles and joints. You’re training your back, your core and the smaller muscles in your arms and shoulders, in a way you can’t with regular push-ups. Do this consistently, and in no time you’ll be able to do multiple push-ups in a row. You’ll also be able to hold your position longer, without putting in too much effort. And who knows… maybe you will even start to develop a love for those dreaded push-ups!

Not ready for isometric push-ups yet? Check out our Beginner’s guide to doing push-ups!