3 Killer Bodyweight Moves For Strong Arms

Here's a quick video that runs through the moves, and detailed descriptions below:

If you don’t have access to a weight that you can press overhead but you still want to work your shoulders in a similar manner, then a dive-bomber push-up can come in handy. Begin with both hands about 12 inches in front of the body, imagine an electric or barbwire fence above your hands, and “dive” under that fence in a swooping motion, and then reverse direction and swoop back. It’s also a fantastic flexibility exercise for your lower back and hamstrings.

Begin in a push-up position with your hands under your chest or wider. Perform one push-up, lowering your torso as low as you can go. Press up to the starting position and lift one arm off the ground, rotating your torso from prone into a side plank. Hold your arm up toward the ceiling for 2 to 3 seconds before returning to push-up position to do another push-up. This time rotate to the other direction, again, pausing at the top of the exercise for 2 to 3 seconds before returning to starting position. To make this exercise more difficult, lift your upper leg, forming a star, while you are in side plank, and hold for longer, like 4 to 5 seconds.

For more fitness advice, check out my course, The 7-Day Full-Body Reboot To Get Strong + Fit.