Build your ideal body with body weight training! Introducing home workouts that can be done easily without equipment.

Upper Arm Weight Training

The muscles of the upper arms are a symbol of masculinity and a part of the body that is easily recognizable whether or not it has been trained. If you have voluminous arms, you are sure to stand out from the crowd no matter what you are wearing on top.

Upper Arm Training (1) “Reverse Push-Up

Reverse push-ups train the triceps, which make the arms look thicker. The reason why this exercise is recommended is that the load can be easily adjusted. The farther away the legs are, the more load is placed on the arms, and the closer the legs are, the lighter the intensity becomes.

Put your hands on the chair and stretch your legs out in front of you. Ideally, your elbows should be slightly above where you place your hands. In this position, bend your elbows to about 90 degrees while inhaling. If this is difficult, adjust the load by changing the position of the feet. It is also important to keep the body in a straight line.

Upper Arm Training (2) “Narrow Push-Up

The narrow push-up is a variation of the push-up, the royal roadmap of bodyweight training. By narrowing the width of the hands to less than shoulder-width apart, this exercise mainly targets the triceps muscles. Beginners are recommended to start with kneeling and then extend the legs as they get used to it. If this is not enough, the load can be controlled by placing the feet on a chair.

In a normal push-up, the elbows are angled at an angle, but in a narrow push-up, the elbows should be bent as if they are folded along the body. If the elbows are open during the movement, the load escapes from the triceps and works the pectoralis major muscles. Also, to maintain tension in the triceps, care should be taken that the elbows are not fully extended.

[Related Article] Narrow Push-Ups for Thick Arms! Explains everything from how to do it right to what to look out for.

Narrow Push-Ups for Thicker Arms! Explanation of how to do it right and what to watch out for.

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Palm Curl” (3)

The palm curl is the only weight training without equipment that can train the biceps muscles as the main target. Also, unlike other weight training, the load varies depending on your own strength. It is important to keep a firm grip on the load, because if you are lax with yourself, the load will not be applied and the training will be meaningless.

Hold the wrist of the side to be curled with the opposite hand, and curl while being conscious not to move the elbow. If the load is too light, the fist will come up in about 1 second, so it is a good idea to keep applying a load with the opposite hand that can be lifted in about 3 to 4 seconds. It is also important to keep in mind that you tend to relax when lowering the load, but it is also important to lower the load gradually while countering the load. If you do it carefully, you can train more effectively than with dumbbells.