Upper-Body Power: 10 Bodyweight Exercises for Arms & Shoulders.
Looking to sculpt your arms and shoulders? You don’t need heavy weights to build upper-body strength. With these 10 bodyweight exercises, you can target your biceps, triceps, and shoulders, boosting your muscle tone and endurance.
Push-ups – A classic bodyweight move that primarily works the chest, shoulders, and triceps. Keep your body in a straight line from head to heels for maximum engagement.
Pike Push-ups – Elevate your hips, forming a V-shape with your body, and lower your head towards the floor to target the shoulders more directly.
Plank to Downward Dog – Start in a plank position, then push your hips up into Downward Dog. This move activates the shoulders and arms, while also engaging the core.
Shoulder Taps – In a plank position, tap your opposite shoulder with each hand while keeping your body as still as possible. This challenges your shoulders and core.
Tricep Dips – Using a bench or a sturdy surface, lower your body down by bending your elbows, targeting the triceps. Keep your feet flat and knees bent for control.
Diamond Push-ups – Form a diamond shape with your hands and perform push-ups, focusing on the triceps and inner chest for a more intense workout.
Superman Hold – Lie face down with your arms extended in front of you. Lift your arms and chest off the ground and hold. This strengthens the shoulders and lower back while engaging the arms.