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Extend your legs and stack your left foot on top of your right, and then squeeze your abs and glutes to lift your hips off the floor.

Table of contents for Stronger arms & upper body / Joe Wuebben, Jim Stoppani.

Extend your left hand straight up toward the ceiling. Hold here for a set amount of time. Plank Place your palms flat on the floor, hands shoulder-width apart, shoulders stacked directly above your wrists. Extend your legs behind you, feet hip-width apart. Tuck your tailbone and engage your core, butt, and quads. Plank Up-Down Start in a high plank with your palms flat, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and your core and glutes engaged.

Place your feet hip-width apart. Lower your left arm so that your forearm is on the floor.

The Push-up - An exercise to build upper body muscles

Then, do the same with your right so that you're in a forearm plank. Reverse to return to a high plank. As you move, keep your hips as still as possible. To make this easier, try widening your legs a little more. Push-up Start in a high plank with your palms flat, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and your core and glutes engaged.

Bend your elbows and lower your chest to the floor. Drop to your knees if needed.

Exercise Upper Body

Push through the palms of your hands to straighten your arms. Decline Push-up This is a push-up progression, which means it's more challenging than a regular push-up. Place your toes on a box, bench, or step. Then get into a high plank with your palms flat, hands shoulder-width apart, shoulders stacked directly above your wrists, core and glutes engaged.

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Incline Push-up This is a push-up regression, which means it's less challenging than a regular push-up. Get into a high plank with your hands on a box, bench or step, palms flat, hands shoulder-width apart, and shoulders stacked directly above your wrists. Engage your core and glutes. Bend your elbows and lower your chest to the bench. Lateral Plank Walk Start in a high plank with your palms flat, hands shoulder-width apart, shoulders directly above your wrists, legs extended behind you, and your core and glutes engaged.

Step right, leading with your right hand and right foot, maintaining a plank as you move. This is 1 rep.


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Do your reps in one direction, and then repeat in the opposite direction. Triceps Box Dip Sit on the floor with your knees bent and feet flat and your back against a box or step. Place your hands on the box, fingers toward your body. If your box is high, like the one pictured here, place your hands on the box first, and then walk your heels out so you can comfortably lower your body in front of the box without hitting it.

Stronger Arms & Upper Body by Joe Wuebben

Straighten your arms to lift your butt, then bend your elbows to lower yourself without sitting down completely. Keep your heels on the floor and your elbows pointed directly behind your body not flared out to the side. Targets the triceps and pecs. Bodyweight Triceps Dip Sit on the floor with your knees bent and feet in front of you, resting on your heels. Place your palms on the floor behind you underneath your shoulders, fingers facing toward your body.


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  • Keep your heels on the floor and your elbows pointing directly behind your body not flared out to the side. Inchworm Stand tall with your feet hip-width apart and arms at your sides. Bend at your waist and place your hands on the floor. This plank variation targets many of the major upper body muscles as well as the core.

    Starting in a high-plank position, lower down onto your right forearm and then your left. Pause for a beat before lifting up with your left arm and then your right to return to high-plank position this counts as one repetition. Reverse Grip Lat Pull-Down. By reversing your grip for this classic upper-body exercise you target your bicep muscles while also exercising the lat muscles in your back.

    Hold the bar with your palms facing toward you and your hands a little wider than shoulder-width apart. Keep your core tight and maintain a neutral spine as you draw the bar down and towards your chest. With control, slowly return to the starting position. Skip to main content.

    5 Upper-Body Exercises for Leaner, Stronger Arms

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