Strengthening your arms and shoulders is incredibly important. Targeted workouts not only tone your upper body, they also improve your posture, increase your range of motion, and make everyday tasks easier. If you’re new to strength training, starting with no equipment workouts is a smart move. You want to get comfortable and learn the proper technique before adding weights into the equation. Or perhaps you love to do weights at the gym but don’t have any of your own at home. Here are 8 no equipment arms and shoulders workouts.
5 Reasons You Should Train Your Arms & Shoulders
- Upper body strength: Body weight exercises help to build strength and endurance over time. Muscle mass and strength typically start decreasing around the age of 30, so committing to strengthening your upper body is so important to your overall health.
- Improve posture: Strong arm and shoulder muscles, along with back muscles, encourage a more upright posture. Good posture prevents pain and promotes better breathing, circulation, and overall body alignment, making you healthier all around.
- Flexibility and range of motion: Certain exercises help improve arm and shoulder flexibility and range of motion. This is key for maintaining joint health and preventing stiffness, especially in the shoulders.
- Makes everyday tasks easier: Arm strength is important for everyday tasks like carrying groceries, lifting kids or pets, opening doors, and moving furniture around. The stronger you are, the easier these tasks will be.
- Reduces your risk of injury: Strengthening your arms and shoulders reduces your risk of injury while doing everyday activities like the ones above. If you lack the strength to do them and do them anyways, you can end up hurting yourself quiet badly.
8 No Equipment Arms and Shoulders Workouts
1. Push-ups
Push-ups are one of the best exercises you can do to build strength and tone your upper body. Start in a high plank position with your shoulders stacked directly above your hands. Your feet should be hip distance apart (bring your feet closer for more of a challenge). Inhale as you slowly bend your elbows, lowering your body until your elbows are at a 90-degree angle, and exhale as you contract your chest muscles and push back up through your hands. Keep your body in a straight line from head to toe and keep a tight core through the entire push up. You can also do push ups from your knees and work up to full push ups if they’re too challenging to start.
2. Tricep Dips
If you want to target your triceps without any equipment, tricep dips are excellent. Start sitting down and place your hands shoulder-width apart on a workout bench or chair. Lift up onto your hands and bring your hips forward, bending your knees to a 90-degree angle. Bend your elbows and lower your hips down, then push back up, focusing on engaging your triceps. Repeat.
3. Plank Shoulder Taps
Plank shoulder taps strengthen your core, arms, wrists, and shoulders. Start in a plank position with your hands stacked directly underneath your shoulders. Tap your right hand to the left shoulder, return to starting position, then tap your left hand to your right shoulder, and continue alternating. Engage your abs and glutes, keeping things as stable as possible throughout the entire exercise. Make sure your hips aren’t swaying from side to side or drooping toward the ground.
4. Jab Punches
Boxing exercises are a great way to build arm strength and work your cardio fitness. Stand with your feet shoulder width apart, with your left leg slightly in front of the right. Make a fist with both of your hands, holding them at chin level and keeping your elbows tucked against your body. Engage your triceps to fully extend your front elbow at eye height. Your palm should face down and your knuckles should face straight ahead. Keep your feet grounded but rotate through your shoulders, core, and hips. Return your extended fist back to your chin. Repeat with the other arm and continue alternating.
5. Downward Dog to Plank
This body weight exercise combines the plank and downward dog pose to strengthen the shoulders, triceps and chest. Begin in a plank position with your hands directly under your shoulders. Engage your core and don’t let your back sag or your shoulders scrunch up. Raise your hips and press backwards into the downward dog position. You can bend your knees slightly if you need. Take a second or two in downward dog, then push yourself back into plank pose and repeat. Moving between them should only take a few seconds.
6. Inchworm
The inchworm improves your mobility and flexibility and builds strength in your core, arms, chest, and shoulders. Start standing with your feet hip-width apart and your arms at your sides. Bend at your waist and place your hands on the floor. Walk your hands forward into a high plank with your hands flat and wrists stacked under your shoulders. Your core, quads, and butt should be engaged. Pause for a second then walk your hands back to your feet and stand to return to starting position. Repeat.
7. Plank Row
This plank variation works your deltoids, rhomboids, biceps, and core. Start in a high plank with your core and glutes engaged. Keep your back flat and straight and your eyes looking down. Do a row by pulling your right hand directly up toward your chest, keeping your elbow close to your body and squeezing your shoulder blades for 2 seconds at the top of the movement. Slowly release your hand to starting position. Repeat all your reps on one side then switch to the other hand, or alternate between the two.
8. Lateral Plank Walk
This move targets the deltoids, triceps, glutes, and core. Start in the high plank with your palms flat, hands shoulder-width apart, shoulders directly above your wrists, and your core and glutes engaged. Step right, leading with your right hand and right foot, maintaining the plank as you move. Then step left, leading with your left hand and left foot. Continue alternating.
Whether you’re just getting into strength training or don’t have weights at home, these no equipment exercises will strengthen your arms and shoulders!
This post contains affiliate links.
Did you enjoy these no equipment arms and shoulders workouts? We’d love it if you shared them on Pinterest!
Looking for more no equipment workouts? Make sure to follow our Fitness Board on Pinterest!
