Three intermediate workouts to sculpt your arms

By Ava Africa | Photo by Jacob Postuma/Unsplash

One of the toughest parts of the body to tone is the arms. Just as the core is important, the arms need to be strong if you want to perform better. Don’t take your arms for granted. Here’s a list of easy-to-do, intermediate workouts to strengthen the arms.

Chair dips

Begin the workout by sitting on the edge of a chair, keeping both feet flat on the floor. Rest your arms on the chair and slowly lift your body off the chair. Lower your body so that your elbows are in a 90-degree position. Hold the position for 10 seconds then straighten your arms. Repeat 20 times consecutively then repeat three times. Should this be too easy for you, extend one leg forward while doing the dip. Switch to the other leg and repeat number of sets.

Plank push-up

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Workout number 2 of my 💪 day session. This is done as a superset, along with workout #1. What you're seeing here is a plank to push up, with very slow and deliberate movement. This is a great calisthenics workout for the triceps, while engaging the core. Rather than attempting to rush through it fast (as you would if you were focused solely on conditioning), it's important to take your time and work methodically, and ensuring that you're alternating your push-up initiation with both, your right and left arm, so you don't neglect an arm! This is one part of a 10 part arm workout, that includes four bicep workouts, four tricep workouts, two wrist workouts, and a grip exercise. #gunsday #armday #armdaypump #gym #gymlife #selfdiscipline #stayaggressive #stayready #stayreadysoyoudonthavetogetready #keephammering #keepgoing #workoutmotivation #workhard #bicepworkout #triceps #planks #plankpushups #planktopushup #undisputed #boyka

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Using the same chair, assume an extended arm plank position. Raise one leg and slowly bend your arms. Repeat 20 times consecutively then repeat three times. Switch to the other leg. Or do the plank-to-push-up set shown above instead.


If you don’t have time to box or spar with a partner, this is a great alternative. Stand with your feet apart. Having dumbbells in each hand, perform a jab with your right hand towards the left, keeping the arm straight then pulling it back. Repeat 20 times and do three sets. Repeat with the other arm.

These simple moves should keep your arms in shape to support whatever sport you choose to focus on this season. Plus, it’ll make you look great. I promise.

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