Or as I like to call it, #FitnessFriday!
“I want tight and toned arms…like Angie’s.”
This is the statement we hear most from our clients. Ironically, when I was growing up, it was the part of my body that I liked least. When I was 12 years old, I was the only one out of my girlfriends who had muscular arms. To me, I didn’t see this as desirable…I saw it as different.
But, as I got older, I started to embrace my physical strength and use it to my advantage. Today, I work on maintaining my toned arms.. the same arms that once had to perform cartwheels and back-handsprings every day!
If I had to pick just ONE upper body exercise to do every day…it would be the push-up. Push-ups are one of the most complete upper body exercises worth mastering. Push-ups engage your chest, shoulders, triceps, and core.
When I have a new client come in, one of the first things we do is go over the proper form for a push-up. Since I learned how to do this exercise so young, I often forget that many people did not receive the same education.
When doing a push-up, it’s important to remember:
- Keep head aligned with torso
- Keep your shoulders above your hands
- Keep feet shoulder width apart
- Keep pressure on outside of your hands
- Keep core engaged and hips neutral (not too high, not too low)
- Use a controlled tempo: 3 count down; 1 count up
I’ve put together 4 of my favorite upper body exercises, that are guaranteed to tighten and tone your arms!
Let’s get started…
- A pair of 3-Pound Hand Weights
- An elevated step or sturdy platform
- Exercise mat
#1: Tricep Arm Circles
- Extend arms back, keeping elbows straight, and perform little circles with your arms.
#2: Tricep Kick-backs
- Starting with your arms extended; bend at your elbow so your arm is at a 90 degree angle; then extend them back out; repeat.
#3: Tricep Dips
- Hold onto a sturdy platform and extend your feet out in front of you. Make sure your hips aren’t too far from the platform. Bend at your elbows, but you don’t need to go too low in order to engage the triceps.
#4: Moving Plank with a Push-Up
- Start on your elbows in a plank position; push up onto your hands, and then perform a push-up. Repeat.
Ok–now it’s your turn. Try 2 rounds of the set and let me know what you think below.
For best results, try to do it twice weekly.