Over the years, we progressively lose the strength of our arms. This is a natural effect of aging, but it can be delayed if we constantly do some physical activity.
To prevent this problem, we are going to show you some exercises you can do without using weights, just carrying your body weight. In this way, you will be able to gain muscle mass and progressively increase the strength of your arms. Let's start!
Diamond Push-Ups
This variation of the push-ups consists of joining the hands to a width less than that of our shoulders. This causes that when executing the movement, there is a greater flexion and extension of the elbow, which emphasizes the work that our triceps must do.
Tiger Bend Push-Ups
This exercise is particularly interesting because apart from the elbow extension necessary to engage the triceps, during the execution of the movement, the position of our shoulders changes dynamically, which can provide an extra stimulus.
Triceps Bench Dips
Triceps bench dips are a basic exercise for this muscle group, not only if we train at home with body weight, but also in the gym. There are a few variations you can do to increase your strength.
Inverted Bicep Curls
This exercise is probably one of the simplest and most basic that we can do to work our biceps with our body weight and most importantly, without involving the dorsal.
Australian Pull-Ups
Australian pull-ups are an exercise that consists of an inverted row so that the dorsal is activated. However, the inclination of our body and the position of the bar also cause a great activation in our biceps.
All these exercises can be done in a series of 10 or 12 repetitions, depending on your physical condition. Remember to start exercising with a simple routine and then gradually increase the level of difficulty.
