6 Arms Moves That Work Better Than Push-Ups

Try them now to tone and tighten.

Most Popular

It's not easy to do a perfect push-up. If you compromise your form, you can strain the upper-body muscles you set out to strengthen. Instead of struggling to get this exercise right, try these moves designed by Chelsea Dornan, National Academy of Sports Medicine-certified personal trainer and instructor at Uplift Studios in New York City, to work your arms even better than push-ups. Complete each of the following exercises in the order listed for 45 to 60 seconds. Do up to three sets to really feel the burn.

Advertisement - Continue Reading Below

1. Bear Crawls: Begin in plank position with your shoulders stacked over your wrists. Keeping your hips low, move forward by simultaneously reaching forward with your left hand as you step forward with your right foot, and reaching with your right hand as you step forward with your left. Crawl across the room, then reverse and crawl backwards.

GIF
Most Popular

2. Tricep Dips: Sit on the floor with the soles of your feet on the floor and the palms of your hands on the ground behind you, fingertips facing your body. Draw your shoulder blades down as you lift your hips into tabletop position. Keeping your abs tight, bend your elbows. Pause, then press into your palms as you return to starting positions. Prop your legs up on a chair or bench to make things even more difficult.

GIF

3. Down Dog Push-Ups: Stand with your feet about shoulder-width apart, and walk your hands out in front of you a few feet, keeping your hips high. Then, bend your elbows out to the sides as you slowly lower the crown of your head toward the floor. Pause, then press into your palms as you return to starting position to complete the rep.

GIF
Advertisement - Continue Reading Below

4. Punches: Stand with your feet hip-width apart and your knees slightly bent. Bring fists up to chin level. Brace your core as you punch straight forward with your right arm, twisting from the waist and rotating your shoulder forward for extra power. Immediately bring your fist back to starting position as you punch straight forward with your left fist. Continue alternating sides, or hold a one- to three-pound weight in each hand to increase intensity.

GIF

5. Arm Circles: Stand with your left knee at hip level and bent at a 90-degree angle, with your arms outstretched to your sides. Slowly and with control, circle your arms forward for 45 to 60 seconds. Then reverse for 45 to 60 seconds. Switch legs and repeat.

GIF

6. Arm Extension to Shoulder Tap: Start in a plank position with your wrists under your shoulders. Your body should form a straight line between the top of your head and your toes. Engage your abs and glutes as you extend your right arm straight out and hold it for one second. Then, use the right hand to tap your left shoulder. Repeat with your left arm and continue to alternate sides.

GIF

Chelsea is wearing Blue Sneakers, APL, $140; Ombre Bra, SWEATY BETTY, $105; Tights, ADIDAS, $65; hair by GLAMSQUAD Stylist Erin Taylor.

Follow Elizabeth on Twitter.

From: Cosmopolitan

What do you think?

Life
Share
What Is Stage 0 Breast Cancer?
And why does no one talk about it?
Life
Share
This is the Biggest Relationship Deal-Breaker For You, According to Your Zodiac Sign
Wonder, no more!
Life
Share
4 Things Women With Great Teeth Do Everyday
Take notes, ladies.
Life
Share
9 Things I Wish I Knew When I Was Trying to Get Pregnant
Just because it's taking a long time to get pregnant doesn't mean there's something "wrong" with you.
Life
Share
10 Sneaky Ways Your Dog Says 'I Love You'
We are talking about the real kind of 'puppy love' here
Life
Share
5 Unusual Social Norms Practiced In Different Countries
Dine, don't whine.
Life
Share
Here's How Bollywood Wished Ranveer Singh on His 32nd Birthday
Clearly he is B-town's favorite boy!
Life
Share
7 Types of Toes, and the Secrets They Reveal About Your Personality!
I'm in love with the 'shape' of you...
woman shaving legs avoiding ingrown hairs
Life
Share
How to Get Rid of Razor Bumps
Plus a few tricks to help you avoid them in the first place.
Life
Share
Here's How Many Glasses of Water You Need to Drink to Cut 200 Calories Daily
Using water for weight loss is one of the most popular calorie-cutting trends RN.