What are the methods of arm muscle exercise without equipment

The main methods of arm muscle exercise without equipment include push ups, plank supports, wall push ups, reverse rowing, and manual bending.

1. Push ups

Push ups are the basic movements for exercising arm muscles, mainly targeting the triceps and pectoral muscles. The standard posture requires supporting the ground with both hands shoulder width apart, keeping the body in a straight line, bending the elbows backwards when descending, and fully extending the arms when pushing up. Beginners can start with kneeling push ups and gradually transition to standard movements. Performing 3 groups per day, 10-15 times per group, can effectively enhance upper limb strength.

2. Tablet Support

Tablet support exercises the arms and core muscle groups through static contraction. Bend your elbows 90 degrees to support the ground, keep your body in a straight line, and tighten your abdomen for 30 seconds to 1 minute. As the ability improves, the duration can be extended, or try a single arm flat support variant. This action can simultaneously enhance the stability of the triceps and shoulders.

3. Wall push up

Stand facing the wall, support the wall with both hands at shoulder height, and lean forward to complete the push up movement. Suitable for individuals with weak strength or those undergoing rehabilitation training, the strength can be controlled by adjusting the distance between the feet and the wall. Exercising 15-20 times per group for 3 groups can effectively activate the biceps and anterior deltoid muscle bundles.

4. Reverse Rowing

Use a stable table or low bar, grip the edges tightly with both hands, and suspend the body in the air. Use elbow flexion to pull the chest towards the support surface. Focus on stimulating the latissimus dorsi and biceps brachii muscles, and pay attention to keeping the body straight to avoid sagging. Each group consists of 8-12 sessions, and completing 3 sessions can significantly improve upper limb tension.

5. Hand to hand bending

Simulate dumbbell bending movements, with both arms naturally hanging down and elbows bent towards the shoulders, which can increase resistance by gripping with both hands. By controlling the speed and amplitude of movements to strengthen the biceps, combined with the rhythm of breathing, the effect is better. It is recommended to practice 3-4 sets per day, 15 times per group. When conducting arm training without equipment, it is important to pay attention to proper movement and avoid compensatory force. Warm up and stretching should be done before and after training. In the initial stage, you can practice every other day to fully recover your muscles. As your strength increases, you can increase the number of groups or try advanced exercises such as diamond push ups. Ensuring sufficient protein intake in diet, combined with whole-body exercise, can achieve better shaping effects. If joint pain occurs, training should be paused and professional guidance should be sought.

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