Arms

An isometric exercise routine thats build muscle, strength, balance, and range of motion in targeted areas through static muscle contraction.

Exercise Overview

Exercise Instructions

Hand Plank demonstration

1. Hand Plank

Instructions

  • Start on your hands and knees in a tabletop position.
  • Step one foot back and then the other, so your legs are fully extended.
  • Engage your core to keep your body in a straight line from your head to your heels.
  • Distribute your weight evenly between your hands and feet and hold the position.

Tips

  • Look at a spot on the floor just ahead of your hands to keep your neck neutral.

Modifications

  • For less intensity, drop to your knees while maintaining a straight line from knees to head.

Benefits

  • Triceps, Upper Back, Obliques, Shoulders, Chest, Lower Back, Glutes, Abdomen
Push Up Hold demonstration

2. Push Up Hold

Instructions

  • Start on the floor in a push-up position, with your hands slightly wider than your shoulders.
  • Lower your body halfway down, keeping your elbows out in a natural position.
  • Distribute your weight evenly between your hands and feet and hold the position.

Tips

  • Avoid letting your hips drop or rise too high.
  • Keep your elbows at about a 45-degree angle to your torso.

Modifications

  • If holding the position is too intense, lower your knees to the floor.

Benefits

  • Triceps, Shoulders, Chest
Reverse Plank demonstration

3. Reverse Plank

Instructions

  • Start on the floor in a seated position with your legs extended in front of you.
  • Place your hands on the floor behind your hips with your fingers pointing toward your feet.
  • Press your palms and heels into the floor and engage your core to lift your hips up toward the ceiling.
  • Straighten your arms and legs to create a straight line from your head to your heels and hold the position.

Tips

  • Keep your chest lifted and your head in a neutral position.
  • Keep your arms straight but avoid locking your elbows.

Modifications

  • For less intensity, bend your knees and keep your feet flat on the floor.
  • If wrist discomfort occurs, try turning your fingers out to the sides slightly.

Benefits

  • Shoulders, Hamstrings, Lower Back, Glutes, Abdomen
Single Arm Plank demonstration

4. Single Arm Plank

Instructions

  • Start on the floor in a push-up position.
  • Engage your core to lift one hand off the floor and out to the side, while keeping your body in a straight line.
  • Distribute your weight evenly between your hands and feet and hold the position.

Tips

  • Keep your hips level and avoiding rotation.

Modifications

  • For less intensity, drop to your knees while maintaining a straight line from knees to head.

Benefits

  • Triceps, Upper Back, Obliques, Shoulders, Chest, Lower Back, Glutes, Abdomen
Pike demonstration

5. Pike

Instructions

  • Start on the floor in a push-up position.
  • Engage your core to lift your hips towards the ceiling, forming an inverted "V" shape with your body.
  • Distribute your weight evenly between your hands and feet and hold the position.

Tips

  • Keep your legs straight and your heels off the ground.
  • Keep your head between your arms and relax your neck.

Modifications

  • For less intensity, keep your knees slightly bent and lower your hips.

Benefits

  • Triceps, Shoulders, Chest, Abdomen
Bent Arm Pike demonstration

6. Bent Arm Pike

Instructions

  • Start on the floor in a push-up position.
  • Engage your core to lift your hips towards the ceiling, forming an inverted "V" shape with your body.
  • Bend your arms to lower your upper body toward the floor.
  • Distribute your weight evenly between your hands and feet and hold the position.

Tips

  • Keep your legs straight and your heels off the ground.
  • Keep your head between your arms and relax your neck.

Modifications

  • For less intensity, keep your knees slightly bent and lower your hips.

Benefits

  • Triceps, Shoulders, Chest, Abdomen
Dip Hold demonstration

7. Dip Hold

Instructions

  • Start on the floor in a seated position with your knees bent and your feet flat on the floor.
  • Place your palms on the floor behind you with your fingers pointing toward your feet.
  • Keeping your elbow bent, lift your hips off the floor and hold the position.

Tips

  • Keep your elbows close to your body and your wrists under your shoulders.

Modifications

  • For less intensity, don't lower yourself down as much.
  • If you feel wrist strain, try turning your hands out slightly to the sides.

Benefits

  • Triceps, Shoulders, Chest, Abdomen
Narrow Push Up Hold demonstration

8. Narrow Push Up Hold

Instructions

  • Start on the floor in a push-up position with your hands shoulder-width apart.
  • Lower your body halfway down, keeping your elbows close to your sides.
  • Distribute your weight evenly between your hands and feet and hold the position.

Tips

  • Avoid letting your hips drop or rise too high.

Modifications

  • If holding the position is too intense, lower your knees to the floor.

Benefits

  • Triceps, Shoulders, Chest