If you want to impress everyone with your arms without going to the gym, then you have come to the right place. This guide will discuss five powerful bodyweight exercises that will grow your biceps, triceps, and forearms to give you the desired results. Each exercise is meant to be done at maximum intensity for 50 seconds, followed by a brief 10 seconds of rest. Now let’s get into the workout!


1. Diamond Push-Ups

Think of them as a great exercise to train your triceps instead of your chest. To complete the movement, do the following:

Get into a push-up position.

Position your hands shoulder-width apart and form a diamond shape by placing your thumbs and index fingers together.

Lower your body while keeping your elbows close to your torso.

Go back to the first position.

Tip while doing the exercise: Instead of thinking about the time, try remove the rushing by instead setting focus on the controlled movements you are doing and the form for the entire 50 seconds.


2. Plank Taps

This workout involves your arms and center of your body to be actively engaged as well. Here is how to perform this exercise:

Get into a high plank position with hands placed on the ground at shoulder width.

Now lift your right arm off the ground and touch your left shoulder, then do the same for the other side.

Always remember to try and not rock your hips while doing the exercise. The less movement you engage in, the harder your core and arms will need to work. You should focus on rhythm and relaxation instead of rushing, so the movement is in a controlled manner.


3. Arm Circles

Arm circles are great exercises to help you build endurance in your shoulders. Here is how to do arm circles:

Start off by standing up straight with your legs apart to shoulder width and arms fully extended right to your sides.

Begin making small, controlled circles with your arms.

After 25 seconds, switch directions.

If you keep your arms extended for longer, you will feel more fatigue which will result in your shoulder muscles being constantly active. You will feel the burn after this exercise!

4. Tricep Dips

Tricep dips are an exercise that solely targets the triceps. Here is how to perform them:

Get a stable chair or use the bedside for support.

Sit with your hands resting on the edge while your fingers are facing away from you.

Move your buttocks off the chair/bed, so that your weight is supported by your arms.

Lower your body by bending your elbows straight backward and then push yourself back up.

The effort is more useful when more power is used to lift the arms and movements are slower rather than controlled. Tricep dips are one of the exercises that can be the MOST useful when trying to strengthen the arms.

5. Wall Push-Ups

To conclude your workout session while still concentrating on your arms, wall push-ups are a great choice. To do them:

Stand and face a wall, making sure you are a full arms length away.

Place your hands shoulder-width apart on the wall at your waist height.

Bend your elbows and lean toward the wall until your chest grazes it.

Return to the starting position.

If you want a more challenging exercise, try stepping further away from the wall, as this will require your arms and shoulders to work harder.

Understanding Muscle Growth

You may question whether these exercises actually help in muscle hypertrophy. Yes, they do! Muscle growth happens after the workout when your body heals microscopic damage within the muscle fibers. This process makes your muscles stronger as well as enhances their definition.

Time under tension is among the most significantly impactful elements for muscle growth. Research supports that maintaining tension in a muscle group for 30 to 60 seconds per set is sufficient to incite growth. That is exactly what this work out aims, the exercises are performed for 50 seconds each, which helps maintain the level of muscle activation for as long as possible.


Why This Routine Works

You may question whether these exercises actually help in muscle hypertrophy. Yes, they do! Muscle growth happens after the workout when your body heals microscopic damage within the muscle fibers. This process makes your muscles stronger as well as enhances their definition.

Time under tension is among the most significantly impactful elements for muscle growth. Research supports that maintaining tension in a muscle group for 30 to 60 seconds per set is sufficient to incite growth. That is exactly what this work out aims, the exercises are performed for 50 seconds each, which helps maintain the level of muscle activation for as long as possible.

Get Started Today!

The only thing left to do now is start your workout routine. Combine these exercises into your daily schedule and see the transformation in your arms. Don't forget, the magic word is consistency. Don't wait any longer and get started with this workout today to achieve the bulky arms you desire!