While it would be nice to think that everyone who works out does it for the vast array of mental and physical health benefits, the aesthetic payoff might be the strongest motivator. And no body part screams, “I work out!” louder than the arms.
But you don’t have to quit your job and lift the heaviest weights in sight all day at the gym to improve your arms. In fact, with these bodyweight exercises, you don’t have to pick up a weight at all.
Regular old push-ups are a great way to blast the arms without picking up a weight, but by playing with the position of your hands and paying attention to where your elbows are during the movement, you can turn the push-up into a versatile arm exercise for building your triceps.
Here’s how: make sure your hands are a bit more narrow than shoulder width, and throughout the entire movement focus on keeping your elbows tucked into your side as much as possible.
This helps place most of the emphasis on your triceps, instead of your chest and shoulders. If you’re really advanced, you can make it even more difficult by bringing your hands closer together.