5 Arm Workouts You Can Do Without Weights

Some women who prepare for the auditions find themselves spending all week at the gym to work on their arms while some just don’t have much time.

If you want a convenient way to tone up your arms and build some muscle, it pays to know some tricks you can do without equipment -- whether you’re at home, the office, or traveling. On top of convenience, you benefit from a lower risk of getting injured. Today, Pro Cheer Life shares 5 no-equipment arm exercises. Dig in.

5 Effective Arm Exercises Without Weights

1. Shoulder Taps

The shoulder tap is an upgrade of the plank exercise. It works out your triceps and shoulders in addition to your ab muscles. If this is your first time to do shoulder taps, you’ll want to start slowly. Make it more challenging by increasing your speed.

Steps:

Begin in a plank position with your arms under your shoulders and legs hip-width apart.
Touch your right shoulder with your left hand and return to plank position.
Touch your left shoulder with your right hand and return to plank position.
Continue alternating sides.

2. Wall Push-Ups

Wall push-ups help you build the strength you need to do regular push-ups. Consistency strengthens your shoulders and triceps. It’ll also work your chest muscles. To make the most out of wall-push ups, keep your core engaged.

Steps:

Stand while facing the wall.
Place your palms against the wall shoulder-width apart.
As you inhale, push yourself forward towards the wall in a controlled manner.
As you exhale, slowly push yourself back to the original position
Repeat at least 15 times per set. Feel the tension in your muscles.

3. Inchworms

You may think that this exercise looks funny but it works wonders for other muscles aside from your arms. These muscles include your back, core, and shoulders. If you want, you can make this your warm-up exercise before doing yoga.

Steps:

Stand tall and slowly roll your upper body until your hands touch the floor.
Walk your hands forward, away from your feet.
Once you reach a high plank position, walk your hands backward.
Stand up.
Repeat the exercise.

4. Diamond Push-Ups

Diamond push-ups are more difficult than regular push-ups. They really work your triceps brachii, the muscle that runs behind your upper arm. Use an incline or decline to modify the exercise depending on how challenging you want it to be.

Steps:

Face the floor with your hands and feet planted to it.
Make a diamond shape with your index fingers and thumbs. Keep your arms close to your body.
Lower yourself until your body nearly touches the ground.
Return to the starting position. Repeat.

5. Triceps Dip

The triceps dip is a basic yet effective arm exercise anyone can try. It doesn’t only strengthen your triceps, but it also gives it a leaner, toned appearance. All you need is a chair. If this is not possible, you can use the floor instead.

Steps:

Put your hands behind you, on a stable chair.
Your legs should be parallel to the floor.
Bend your elbows to lower yourself to the floor.
Lift yourself up again.

Conclusion

No gym? No problem. We get it that you’re busy life and that makes you miss opportunities to use equipment for working out. Thankfully, our 5 arm workouts help tone and strengthen your muscles no matter where you are. Lastly, remember that for any workout to be effective, you should also follow a healthy diet.

Need a Great Routine for Your Pro Cheer Audition Practice?

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