9 Push-Up Free Ways To Sculpt And Tone Your Arms

Pfft, push-ups? We're so over them. If you want to get muscular, flab-free and totally toned arms without doing a single push-up - check out these 9 amazing moves!

#1 Resistance Band Chest Press

Attach your band to a doorway and face away from the anchor point. Hold the handles with hands shoulder-width apart, fingertips facing down. Exhale as you press your hands straight out in front of you and soften your knees. Resist the band as you inhale while releasing your hands back to the start position. Do 3 sets of 8 reps.

#2 Triceps Dips

Use a chair or bench and place your hands on the seat. Stretch your legs out and slide your bum off the chair so your feet and hands are supporting you. Lower yourself down until the chair touches your back. Press yourself upwards keeping your back straight. Do 3 sets of 10 reps.

#3 Chest Fly

Holding dumbbells in each hand above you while lying flat on your back on a stability ball, slowly lower your arms to the side. Engage your core as you do so. Lift arms up and repeat. Do 3 sets of 10 reps.

#4 Wall Press

Keeping hands shoulder-width apart, place them on the wall. Walk your feet back until you're on your tippy toes leaning towards the wall. Bend your elbows until your face is near the wall, then push away it. Do 3 sets of 15 reps.

#5 High Plank

Start off lying face down on a mat with hands under your shoulders. Push up, tighten your core and bum muscles. Hold the plank for 15 seconds, relax and keep upping your time. Do 2 sets of 15 reps.

#6 Plank Taps

Start off in plank position with your core engaged and tap your right hand on your left shoulder. Don't lean your body from side to side, keep yourself front facing. Repeat with the other hand and that is one rep. Do 3 sets of 20 reps.

#7 Push Plank

Start out in a forearm plank position. With toes and forearms on the ground, alternate from resting on your forearms to push-up position. Move back to the forearms while keeping you body flat. Do 3 sets of 20 reps.

#8 Walking Plank

Start off in high plank position and "crawl" by moving your left foot, followed by your left and then the right foot and right hand. Go two paces and head back for another two paces to complete one rep. Do 3 sets of 5 reps.

#9 Suspension Rows

Start with feet shoulder-width apart. Holding handles and facing away from the anchor, lower your upper body towards the floor. Pull your torso towards the handles until your chest reaches them, then ease back to starting position. Do 3 sets of 10 reps. Try these workouts and show us your results! For exercise programs that incorporate more than a few of these moves, check out SweatFlix℠! With over 115 hours of real time, on demand, workouts, covering everyone from beginner to advanced, you'll always be able to find something that suits your needs. Give it a shot today with a FREE trial! Source: Prevention  

Leave a comment

All comments are moderated before being published