Bodyweight Arms Workout for Beginners
A bodyweight arms workout for beginners that you can do at home with no equipment. 5 exercises, about 31 minutes, targeting triceps.
| Level | Beginner |
| Equipment | None (bodyweight) |
| Time | About 31 minutes |
| Muscles | Triceps |
The workout
| Exercise | Sets / reps |
|---|---|
| 1. Bench Dips | 3 × 10 |
| 2. Incline Push-Up Close-Grip | 3 × 10 |
| 3. Body Tricep Press | 3 × 10 |
| 4. Standing Towel Triceps Extension | 3 × 10 |
| 5. Body-Up | 3 × 10 |
See each exercise
How to do this workout
- Warm up for 5 minutes: brisk walk or easy cardio, then one light set of the first exercise.
- Do the exercises in order. Finish all sets of one before moving on.
- Use a weight you could lift for 2–3 more reps than written. Rest 60–90 seconds between sets.
- Do this workout 1–2 times a week, with at least one rest day before training the same muscles again.
How to progress
When you can do every set with good form at the top of the rep range, add one rep per set the next week, or a small amount of weight (1–2.5 kg). Progress slowly — consistent small jumps beat big ones. For fat loss, pair this with a small calorie deficit and around 1.6–2 g of protein per kg of body weight.
Exercise notes
1. Bench Dips
For this exercise you will need to place a bench behind your back. With the bench perpendicular to your body, and while looking away from it, hold on to the bench on its edge with the hands fully extended, separated at shoulder width. The legs will be extended forward, bent at the waist and perpendicular to your torso. This will be your starting position. Slowly lower your body as you inhale by bending at the elbows until you lower yourself far enough to where there is an angle slightly smaller than 90 degrees between the upper arm and the forearm. Tip: Keep the elbows as close as possible throughout the movement. Forearms should always be pointing down.
2. Incline Push-Up Close-Grip
Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height. Place your hands next to one another on the bar.
3. Body Tricep Press
Position a bar in a rack at chest height. Standing, take a shoulder width grip on the bar and step a yard or two back, feet together and arms extended so that you are leaning on the bar. This will be your starting position.
4. Standing Towel Triceps Extension
To begin, stand up with both arms fully extended above the head holding one end of a towel with both hands. Your elbows should be in and the arms perpendicular to the floor with the palms facing each other while your feet should be shoulder width apart from each other. This is the starting position. Now communicate with your partner so that he/she can grip the other side of the towel to apply resistance. Keeping your upper arms close to your head (elbows in) and perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearms touch your biceps. Tip: The upper arms should remain stationary and only the forearms should move. Breathe in as you perform this step.
5. Body-Up
Assume a plank position on the ground. You should be supporting your bodyweight on your toes and forearms, keeping your torso straight. Your forearms should be shoulder-width apart. This will be your starting position. Pressing your palms firmly into the ground, extend through the elbows to raise your body from the ground. Keep your torso rigid as you perform the movement.
More workouts like this
Gear for this workout
Exercise matGrip and comfort for floor work, core and stretching.See it on Amazon →
Doorway pull-up barThe cheapest way to train your back and biceps at home.See it on Amazon →Stop if anything hurts (sharp pain is different from muscle burn). If you have an injury or health condition, check with your GP or a physio first.