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Exercises

Bodyweight arm exercises

Bodyweight arm exercises, from the easiest version to the hardest. Everything here uses your own body as the load, with at most a floor, a wall or a sturdy step.

27 moves25 with 3D demosBeginner 12Intermediate 7Advanced 8

Beginner bodyweight arm exercises 12

Bench dip demonstrated on the 3D figure3D demoBench dipBeginner · A bench or boxClose-grip incline push-up demonstrated on the 3D figure3D demoClose-grip incline push-upBeginner · Other / check instructionsElastic wall bounce demonstrated on the 3D figure3D demoElastic wall bounceBeginner · A wallIncline push-up demonstrated on the 3D figure3D demoIncline push-upBeginner · A bench or boxKnee push-up demonstrated on the 3D figure3D demoKnee push-upBeginner · No equipmentQuadruped wrist rocks demonstrated on the 3D figure3D demoQuadruped wrist rocksBeginner · No equipmentWall push-up demonstrated on the 3D figure3D demoWall push-upBeginner · A wallWide incline push-up demonstrated on the 3D figure3D demoWide incline push-upBeginner · Other / check instructionsWrist & forearm flow demonstrated on the 3D figure3D demoWrist & forearm flowBeginner · No equipmentBench Dips demonstrated on the 3D figure3D demoBench DipsBeginner · A bench or boxBody Tricep Press demonstrated on the 3D figure3D demoBody Tricep PressBeginner · No equipmentDips - Triceps Version demonstrated on the 3D figure3D demoDips - Triceps VersionBeginner · Other / check instructions

Intermediate bodyweight arm exercises 7

Close-grip push-up (close triceps position) demonstrated on the 3D figure3D demoClose-grip push-up (close triceps position)Intermediate · No equipmentDiamond push-up demonstrated on the 3D figure3D demoDiamond push-upIntermediate · No equipmentPike push-up demonstrated on the 3D figure3D demoPike push-upIntermediate · No equipmentPush-up demonstrated on the 3D figure3D demoPush-upIntermediate · No equipmentBody-Up demonstrated on the 3D figure3D demoBody-UpIntermediate · No equipmentClose-Grip Push-Up off of a Dumbbell demonstrated on the 3D figure3D demoClose-Grip Push-Up off of a DumbbellIntermediate · A dumbbellPush-up (Pilates)Intermediate · No equipment

Advanced bodyweight arm exercises 8

Archer push-up demonstrated on the 3D figure3D demoArcher push-upAdvanced · No equipmentClap push-up demonstrated on the 3D figure3D demoClap push-upAdvanced · No equipmentFeet-elevated push-up demonstrated on the 3D figure3D demoFeet-elevated push-upAdvanced · A bench or boxPlyometric push-up demonstrated on the 3D figure3D demoPlyometric push-upAdvanced · No equipmentSingle-leg push-up demonstrated on the 3D figure3D demoSingle-leg push-upAdvanced · No equipmentLeg pull back (Pilates leg pull up)Advanced · No equipmentOne-arm push-up demonstrated on the 3D figure3D demoOne-arm push-upExpert · No equipmentWall handstand push-up demonstrated on the 3D figure3D demoWall handstand push-upExpert · A wall

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Questions people ask

What are good bodyweight arm exercises for beginners?

Start with moves graded easy, such as Bench dip, Close-grip incline push-up, Elastic wall bounce. There are 12 of them on this page. Each guide links to a harder option for when it starts to feel easy.

Can I do bodyweight arm exercises at home without equipment?

Yes. 19 of the 27 moves here need nothing but your body, a floor, a wall or a step, for example Elastic wall bounce, Knee push-up, Quadruped wrist rocks.

What are the hardest bodyweight arm exercises?

Moves graded advanced or expert include One-arm push-up, Wall handstand push-up. Most have stepping stones; open a guide to see its easier options.

How do I choose the right level?

Pick a move you can do for the planned reps or time with control and a couple of reps in reserve. If it is easy, step up; if your form slips, step down. Every guide shows an easier and a harder option when one exists.

Movement education, not medical advice. Difficulty grades for imported entries are source-assigned and await editorial review. Stop for sharp or increasing pain, numbness or tingling. Health disclaimer.