Most people who workout have a common notion that one cannot have a good workout without weights; however, it is important to note that there are several bodyweight exercises that help in adding size as well as definition to the muscles.
Arm muscles can be easily developed by making use of home exercises. Bodyweight exercises help in isolating the muscles, which increases muscle growth. Given below are some effective arm exercises that can be performed without weights.
3 Best Arm Exercises Without Weights
Pushups are an exercise that have been performed extensively. This is due to the fact that it is free and targets almost all the muscle groups of the upper body. Pushups are an excellent exercise that helps in targeting all three heads of the triceps muscle. To perform this exercise, lie down on the floor, with the frontal part of your body against the floor.
Place your palms against the floor, while keeping your hands shoulder-width apart. While keeping your toes against the floor, push yourself upwards until the point where your elbows are on the verge of locking. From that point, lower yourself back to the starting point and repeat. Perform this exercise for three sets of 10 reps.
Dips are an excellent exercise for adding mass to the triceps as they also target all three heads of the this muscle. You can perform this exercise at home, by making use of two chairs. To execute this exercise, keep two chairs apart by around two feet and sit down on one chair, while keeping your feet on the other chair.
While keeping your hands placed firmly on the chair, allow your body to sink downwards until you feel a stretch in your tricep muscles. Push yourself back up to the starting position. You should aim at performing this exercise for around two to three sets of 10 reps for building tricep mass.
Pull-ups are known to be an excellent exercise that target several muscle groups of the upper body. This exercise is primarily used for building back muscles; however, most individuals often ignore the benefits of this exercise for building the biceps. The only piece of equipment you need for this exercise is a pull-up bar, which you can easily attach to your door.
To perform this exercise, grasp the pull-up bar with an underhand grip. Then pull your body upwards until your chin is about to touch the bar. Lower yourself back to the starting position and repeat. This exercise is nearly impossible to perform for beginners.
It is important to exercise caution while performing them. In such cases, you could place a chair beneath your knees and pull yourself upwards, while keeping them bent. To add intensity to your bicep workout using pull-ups, you should place a chair beneath your feet, pull yourself upwards, and allow yourself to return to the starting position slowly, resisting the movement downwards.
This technique will recruit maximum muscle fibres, which will promote muscle growth. You should perform this exercise for two sets of 12-15 reps.