• Matt Anderson

Five Easy Exercises to Tone Your Arms

The season is changing and you know what that means. With the warmer weather vastly approaching it will soon be time for shorts, t-shirts, a bucket of cold ones, and a trip to the beach (or lake or park or wherever your prime chilling spot is located!)


But when that weather really starts to heat up, and it becomes tank top weather, or even better, “taps-aff” weather (that’s a Scots vernacular term I definitely suggest you lookup). It’s important you feel confident about how you look as well as a sense of pride while gifting passers-by free tickets to your personal gun show. With that in mind, here are five easy exercises I like to do that can really tone up your arms and give them a great shape:


1. Diamond Press Up

Simply get into a regular press-up position, however, move your hands close together until both your index fingers are touching each other and your thumbs are touching each other - the space between your hands should make a diamond shape. With your hands in position, simply lower your nose to the floor and push back up.

This exercise works your back but mainly works your triceps, an important muscle in your arms that is commonly overlooked.



2. Tricep Dip

You need a table, chair, or any other ledge a couple of feet above the ground. In a sitting position, slide yourself forward until your butt has just cleared the ledge, you should be holding yourself up with only your triceps. Lower yourself until your elbow is bent between 45 and 90 degrees, and then slowly lift yourself back up to starting position.

Another exercise focusing specifically on triceps. The tricep makes up around 60-70% of your arm so making it stronger will really help the overall look!



3. Inverted Press Up

With your palms on the floor, your hips in the air, and your legs straight - you should feel as though you’re in a downward dog position - lower your head to the floor and then slowly push back up to starting position.

This is a great exercise targeting multiple muscle groups, once again we’re attacking the triceps while also feeling the burn in our shoulders and back.




(For these next two exercises you will need basic dumbbells)


4. Bicep Curls

A classic, but nonetheless, very effective exercise that can be done sitting or standing. Hold a dumbbell in each hand and slowly curl the weights up towards your shoulders, making sure to keep your back straight and your core rock solid. Slowly lower the weights down and repeat. I prefer to do this exercise standing, making sure my legs are shoulder-width apart, creating a strong base.



5. Military Press

Hold a dumbbell in each hand. With your elbows bent at a 90-degree angle, the weights should be around the same height as your head. Palms facing forward, push the dumbbells up until your arms are almost straight. Hold there for a second, and then slowly lower to starting position.

This is a burning workout for your arms while also really good for your back. Just make sure you are choosing the correct weight as something too heavy could cause serious injury.

And there you have it! Five easy exercises that will get your arms looking cut for the summer months. With all of these exercises make sure you remember to breathe consistently throughout and don’t push yourself too hard straight away. Do as many reps as you comfortably can, a few times a week, and it won’t be long before you feel able to do more.

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