If you can’t get to a gym for whatever reason, there is no excuse not to do strength training. There are a lot of things that you can do at home, to simulate what you would do in the gym. Not only are the just as effective, you will find that you might get some extra benefits you didn’t even know about. The reality is that without weights, there are less exercises to do. If you have resistance bands, then there are a lot of exercises you will be able to complete. However, in this article we will talk about three of the best arm exercises without weights you can do. No equipment is necessary, and you can do them in the safety of your own home.
Push Ups
Why?
This common and popular exercise has a lot more variations than you can imagine. The great thing is that no matter what your level is, you are able to do this exercise. Pushups will work you chest, shoulders and triceps, it is a really good compound exercise. You will not only get strength benefits, but you will also get a lot of benefits for your shoulder health. Push ups, unlike many other chest and back exercises will also work the serratus anterior muscle. This muscle is extremely important to having a healthy shoulder.
These versions are all great chest exercises without weights.
Need To Make It Easier?
If you want to make this exercise easier you have a few options. You can do the push ups on your knees, which will take a lot of the weight off, and will mean you will be able to do push ups, no matter what your level. Another option you have to start, is to put your hands up onto a bench. This is another way to take the weight off. If you start doing these variations, you will find you build your strength quickly and will be able to move onto normal and harder versions quickly.
Need To Make It Harder?
If you have already mastered the normal push up then there are a lot of other versions you can do to make it harder and challenge yourself more.
Feet Up: One of the first options you have is to put your feet up onto a bench, which will make it a lot harder to perform. It also changes the angle a little.
Theraband: You can use a theraband or a resistance bands to add extra weight to the push up. Here is an example picture.
theraband push ups
Lying Pull Ups
Why?
If you have just one other person, or you can find a fence at an appropriate height, you can do this great exercise for your upper back. It works similar muscles as a seated row, and you will find that you get a good upper back workout, as well as hitting your biceps.If you are looking for biceps exercises without weights, then this is another great option for you.
Need To Make It Easier?
To make it easier, keep your feet on the ground during the exercise. You can also raise the bar, or make the person that is holding you hold you up a little higher.
Need To Make It Harder?
If you need to make it harder, you should put your feet up onto a bench. This will make your weight a lot heavier and make the exercise much harder.
lying pull ups
Chin Ups
Why?
This is a great exercise you can do without equipment. You can easily find something to do chin ups from, whether it be the monkey bars in the playground, or a strong tree outside! It works your upper back and your biceps, and you will find you get a lot of benefits from doing this exercise.
Need To Make It Easier?
If you need to make it easier, get someone underneath you to help hold you up, and assist you through the exercise. They can take some of the weight off.
Need To Make It Harder?
If you need to make it harder, then you can tie some weight around your body. Commonly chains are used around the feet, or tie a weight to a rope and put it around your feet.
If you can’t get to a gym and are looking for some great arm exercises without weights, then you really don’t need anything more than these three. They will hit all of your upper body, and ensure not only will you get strong, you will also have a healthy body.