How to Increase Upper Body Strength Without Equipment

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Many of us want to gain upper arm strength, but not everybody has that expensive equipment, or access or the time to go to the gym. Read on to learn about new methods to build upper arm strength, without having to go out and invest in all sorts of equipment, or being told to go to the gym.

1. 1

   Do some pushups. These will help you to build upper arm strength. Just do them in moderation, and keep it in daily motions.^{[1] [2]}

   • You can try a variety of different push-ups, like incline, decline, wide-grip, close-grip, and pseudo plank.^[3]
   • You can also try a pike push-up, which is a scaled-back version of a handstand push-up.^[4]

2. 2

   Incorporate simple cardio. Just throw in one or two 15-20 minute jogs or something similar every or every other day. Getting your muscles and body fit as well will help you to get upper arm strength much easier.

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3. 3

   Do sit-ups. They will help your stomach to get toned and make it easier when you're working on building upper arm strength, through exercises such as push-ups.

4. 4

   Try simple arm tricks. You can use some tricks such as holding a full roll of duck-tape in one hand, with your arm out-stretched until you can't hold it anymore. This tip is highly recommended by the Navy.

5. 5

   Include physical activity in your daily regime. This will help you all-around get in shape, which will, in the end, make strengthening your upper muscles quite easier.

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1. 1

   Do arm circles. Hold your arms out in a straight horizontal line. Rotate them in small circles, or for a harder exercise, make the circles larger.^[5]

2. 2

   Do goalpost punchers. Have each arm form a ninety degree angle, facing upwards. Then, flip them upside down and straighten them out. Repeat, making the motions as quick as possible.^[6]

3. 3

   Do shoulder pulses. Hold your arms out in a straight horizontal line and jerk them up very slightly, then back down. Repeat.^[7]

4. 4

   Do back behinds. Hold your arms out in a straight horizontal line. Pull them in so they form an upside down triangle, making sure your biceps are slightly behind your back. Repeat.

5. 5

   Do triangle pushes. Place your arms in a position where when put together, they make a long triangle. Push them out so they are straight in front of you and parallel. Repeat.^[8]

6. 6

   Do prayer pulses. Put your hands and arms in a straight, vertical position so they are pressed against one another and shoulder level. Raise them up, then lower to shoulder level. Repeat.

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Add New Question

• Question

  If I am too heavy, can I start doing push-ups with my knees on the ground instead?

  

  Yes, of course! That's a great way to build up your arm strength for push-ups.

• Question

  Are there any other ways to gain arm strength?

  

  Push-ups and pull-ups are great ways to start! If push-ups are too easy, progress to explosive push-ups. If the pull-ups become easy as well, try muscle-ups!

• Question

  Will these exercises work for women?

  

  Yes. These exercises will help build arm strength for both men and women.

• Question

  Can push ups build my arm muscle fast?

  

  Push ups are great exercises but depending on the type of push up you do, you are training mostly the long-head triceps and your shoulder.

• Question

  How long do we have to do each exercise?

  

  Start out doing as many as you can without burning yourself out, and gradually increase repetitions and sets as you get stronger.

• Question

  Which exercise should I use for arm strength for sprinters?

  

  Cross fit definitely helps because you already are a sprinter where cross fit includes a total body exercise and is quite beneficial. If you just want stronger arms, you can do curls and other arm exercises.

• Question

  How does this work for kids too?

  

  Try water filled milk jugs. Start with 1/2 gallon size. If filled to capacity it will weigh about 4 pounds. Mark progress with marker. Graduate to gallon size when you're ready.

• Question

  Are these workouts good for softball or baseball?

  

  Yes, they are good workouts for softball or baseball because you use your arms to swing the bat to hit the ball. Stronger arms will mean that your swing will be stronger and faster. Look forward to a home run or two after working out your arms!

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• Try to do it in moderation. Try not to stress yourself, nor give up. Try to set goals, and when you accomplish that goal, reward yourself with a sweet snack, or with a new top or set of golf clubs.

• Try not to stress yourself, nor give up

• Try to set goals, and when you accomplish that goal, reward yourself with a sweet snack, or with a new top or set of golf clubs.

• Try to find somebody else to work with, this can help encourage both you and your partner in meeting your top goal of strength.

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• Be sure to take your time and don't stress yourself.

• Always do some sort of warm-up exercise before trying anything serious.

• Be sure not to strain yourself and stay hydrated.

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About This Article

Article SummaryX

Even if you don't have any equipment, you can build your arm strength at home with some simple exercises. Do some pushups regularly to build your upper arm strength. To target your triceps and upper pecs better, do triangle pushups. These are like regular pushups, except you place your hands on the floor below your chest so your index fingers and thumbs form a triangle. You can also try a Navy technique where you hold a heavy item in one outstretched arm until you can't hold it anymore. Then, switch arms and do it again. Another good exercise is arm circles. Just outstretch your arms by your sides and rotate them in small circles. For more tips, including how to do shoulder pulses to strengthen your arms, read on!

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How to Increase Upper Body Strength Without Equipment

Source: https://www.wikihow.com/Build-Arm-Strength-Without-Equipment

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