When your neighbor’s kid tells you to make a muscle, you’ll almost certainly flex your biceps — that flashy mountain of muscle on the inside of your upper arm. But if it’s impressive arm size you’re looking for, it’s the muscles on the back of your arm — the less-appreciated triceps — that should get most […]
As bodyweight exercises go, it’s hard to find fault with the push-up. It’s convenient, challenging, functional, and it builds muscle without beating up your joints. Among the countless variations of this classic move (e.g., T push-up, clapping push-up, archer push-up, decline push-up, offset push-up, etc.), diamond push-ups are one of the simplest and most accessible. But that doesn’t […]
There aren’t many bodyweight movements that mobilize as much upper-body muscle as the triceps dip exercise. Spanning two joints and four major muscles, classic bar dips are an incredibly simple and effective way to build muscle and strength in your triceps, chest, shoulders, and back — as long as they’re performed safely and correctly. Here’s how […]
It’s tough to have brag-worthy arms if your biceps are lagging. But if you think endlessly pumping out bicep curls is the only way to build them, think again. After all, gymnasts flaunt some of the most well-defined arm muscles that an athlete can possess, and most — if not all — of their training […]
If sculpted arms and shoulders top your “Most Wanted” list, we’ve got good news. You don’t need a biceps curl machine or cable rope to get a good arm workout at home — you can build sleeve-busting muscle with minimal equipment. “Just grab a set of dumbbells, equally weighted objects, or a set of resistance bands […]
Sculpted arms might be a gym rat’s calling card, but you don’t need a loaded barbell or fancy equipment to get strong, impressive-looking triceps. You can get a killer triceps workout at home with the following exercises, which will help you achieve the upper-arm definition you’ve always wanted. Before performing the exercises, clear some floor […]
Ever seen someone at the gym grab a pair of dumbbells off the rack and just… take them for a walk? They’re doing a move called the farmer’s walk exercise — or, more generically, the loaded carry. And there’s more to the move than meets the eye. “The farmer’s walk is about as functional as […]
You can get a great chest and triceps workout at home without weights — take it from Robert Herbst, a 19-time World Champion powerlifter and member of the AAU Strength Sports Hall of Fame. His go-to move for strengthening the chest and triceps at home? Standard push-ups. “The best home exercise for chest and triceps is push-ups, as […]
If you want to hit loads of muscles in a single rep, you can’t do much better than a standard push-up. But the base move is just the beginning. To see new gains in strength, muscular development, and mobility, there are dozens of push-up variations to try. Push-ups come in many different forms, making it […]
When you need a do-anywhere full-body move that jacks up your heart rate after just a few reps, look no further than the burpee. “The burpee is one of the most challenging and effective total-body exercises you can do,” says Trevor Thieme, C.S.C.S., BODi’s executive director of fitness and nutrition content. This challenging exercise is a mainstay in […]