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LEC358 SparkPoints: (10,670)
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Posts: 2,589
8/8/13 8:37 A

If you do tricep dips, use two chairs of equal height such that your hands are at your sides rather than behind you. Having your hands behind you (like when using a bench) torques your shoulders into a bad position.

CHEETARA79 SparkPoints: (81,961)
Fitness Minutes: (73,086)
Posts: 3,510
8/8/13 8:29 A

Plank, reverse plank, pushups, tricep dips on a chair or bench

You don't have to eat the whole thing.
CHERIMOOSE Posts: 391
8/7/13 10:49 P

I would follow a full-body program, to keep things in balance. Most trainers do not recommend just doing exercises that work the arms. What other strength exercises do you currently do?

Do you want to lean your arms out, or make them visibly bigger?



MOTIVATED@LAST Posts: 14,569
8/7/13 7:51 P

In addition to Zorbs excellent suggestions, a milk jug full of water makes a good substitute weight (for low weights, at least), and its pretty much free.

Isometric holds with a towel are another no-equipment idea. Demos at www.sparkpeople.com/resource/exercise_demo
s.asp?exercise_type=upper


If budget is an issue, resistance bands are a great starter piece of equipment - cheap ($10-20), versatile and easily storable.

M@L

The reasonable man adapts himself to the world; the unreasonable one persists in trying to adapt the world to himself. Therefore all progress depends on the unreasonable man.
ZORBS13 SparkPoints: (117,630)
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8/7/13 6:16 P

pushups and pull ups. If you can't do a pullup, work up to one using a chair, or a bodyweight rows using a horizontal bar.

"Sometimes the moments that challenge us the most, define us." - Deena Kastor

Agatsu Kettlebell Instructor
Can-Fit-Pro Personal Trainer Specialist
10x marathon finisher (3:59:26 PR)/20x half marathon finisher (1:51:10 PR)
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a/
DRAGONCHILDE SparkPoints: (58,358)
Fitness Minutes: (14,252)
Posts: 9,689
8/7/13 3:38 P

Good deal. :) We have to ask, because usually when someone posts about a specific body part they mean fat reduction.

One of my favorite exercises is a plank and a pushup. It targets the arms, shoulders, back, and core, and they're one of those awesome combo exercises.

SP also has a great workout section under fitness that includes upper body workouts:

www.sparkpeople.com/resource/exercise_demo
s.asp?exercise_type=upper


Heather
Writer, mother, wife, and breadwinner. I love to run, but running doesn't love me, so I'm switching to my low-impact bike.

I'm not pregnant, just fat: My blog.

fatnotpregnant.blogspot.com/
VANNAH2014 Posts: 456
8/7/13 3:22 P

I meant to build strength. I do know that you can't target an area.

Savannah/ Vannah

Just keep pushing!
DRAGONCHILDE SparkPoints: (58,358)
Fitness Minutes: (14,252)
Posts: 9,689
8/7/13 3:20 P

That depends on what you mean by tone. If you want to built strength, you d on't need weights; there are tons of body weight exercises you can do.

If you mean target your arms for fat loss, that's not possible. Fat loss is a total-body process, and unfortunately, it's your genetics, not the exercises you do, that determines where you lose the weight first.

What's your goal when you say "tone"? Then we can help you find body weight exercises to help you reach that goal -- or alternate advice to help you achieve the results you want!

Heather
Writer, mother, wife, and breadwinner. I love to run, but running doesn't love me, so I'm switching to my low-impact bike.

I'm not pregnant, just fat: My blog.

fatnotpregnant.blogspot.com/
VANNAH2014 Posts: 456
8/7/13 2:58 P

I am wondering what kind of things I can do to tone my arms without weights..?

Savannah/ Vannah

Just keep pushing!
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