The word push-up [1] isn't in my vocabulary — just like water and oil, we just don't mix. That, combined with my lack of gym equipment at home, has resulted in months of neglecting arm workouts.
I admit that working out at home isn't the most valid excuse for not strengthening my arms, though — at least that's what NASM-certified personal trainer and FitOn [2] app trainer Bree Branker Koegel, says.
She's challenging me to incorporate three no-equipment [3] arm-toning moves, that (to my relief!) aren't push-ups, into my routine. If you're part of the anti-push-up club and have zero equipment, too, feel free to join in.
Koegel suggests starting with a simple warmup (which happens to be a great cooldown [4], too!) of circling your arms forward and backward to loosen up the shoulder joint. Then, lay flat on the floor and goal post your arms (aka extend them to each side and bend your arms up at a 90-degree angle) to open your pectoral muscles.
Now that you're loose, give Koegel's moves, ahead, a go. To ensure you're feeling good, she suggests keeping your hips elevated, in line with your upper body [5], to avoid too much pressure on your lower back.
Forearm Plank
Koegel is a huge fan of planks: "You can modify or progress every plank to serve your body at your specific journey. Forearm planks are specifically great for people with wrist issues, and can be modified by dropping knees to the ground."
- Laying flat on your belly, place your forearms flat on the mat with your elbows directly below your shoulders and your palms flat on the ground.
- Pressing into the floor, lift your torso and legs into the air (keep your feet on the ground!) creating a long line from the crown of your head to your toes.
- Aim to hold a forearm plank for 20 seconds without taking a break — if the position feels solid and steady where breath can be maintained, try adding on 10-second increments until you need a break.
- Go for 3-4 rounds, resting half the time spent holding the position — for example, 20 seconds working and 10 seconds resting. Or, if you were able to hold for 40 seconds during one increment, rest for 20 seconds before going for another round.
Plank Saw
According to Koegel, plank saws activate your deep core muscles, which requires the entire body to engage and maintain the traditional plank position. If you need to modify this move, feel free to do it from your forearms.
- From your plank position, push forward on the balls of your feet to rock your weight forward into your palms or forearms, then rock back to the starting position.
- For 3-4 rounds, do 20 seconds of work (feel free to add 10 seconds to your work increments for an added challenge!), but always make sure to rest for half of your work time in-between sets.
Superman Hold
This modification elevates your plank by destabilizing your support, forcing your entire upper body to engage, Koegel says.
- From your plank, walk your upper body base of support (either your forearms or palms!) forward about six inches, leaving your body where it is. For example, in a palm plank, your palms are about six inches in front of your shoulders. Grip the floor and push it away to engage muscles over joints, breathing evenly.
- For 3-4 rounds, do this for 20-second holds (add 10 seconds to your work increments for an added challenge!), with rest intervals at half the length of work intervals.
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