How To Get Toned Arms Without Using Weights

There is nothing more empowering than seeing your own strength in action! But how does one get lean, sculpted toned arms without using weights? And contrary to what you might have thought, you don’t need to lift a single weight.

Related: 3 Pre-Run Warm-Up Stretches To Crush Your Next 5K

1. Push-Up On Bench

  • Step 1: For this move you will need a sturdy bench or low chair. Begin by getting into plank position, hands on bench directly beneath your shoulders, legs straight out behind you shoulder width apart. If you do not have a bench or chair, do the push-up without it. The move will be just as effective.
  • Step 2: Keeping your back flat and your glutes tight, bend your elbows while bringing your chest down as close to the bench (or floor) as possible. Then, keeping perfect form (abs tight, back flat) press up off the ground back into plank position. Repeat for 20 reps with correct form. For extra balance, widen your leg stance to hip width apart. To target your triceps more, bend your elbows back closer to your ribs.

2. Spider Woman Push-Up

  • Step 1: Begin in plank position, but with your feet on your bench and hands planted on the ground directly beneath your shoulders.
  • Step 2: While maintaining a flat back, head up looking a few feet in front of you, do a push-up while bringing your right knee to the side of your right elbow. Return to the starting position and repeat on the other side.
  • Repeat for 20 reps.

To get more of an oblique crunch, be sure to turn your head to look at your knee as it comes towards your elbow. If this move feels too advanced, practice holding a plank instead until you become stronger.


We all know strong arms not only look great in sleeveless tops. Yet, it turns out they’re pretty useful in your everyday life too:

From carrying groceries to moving furniture, or holding the little ones (fur babies included). Strong arms make your daily activities that much easier.

While weight lifting can greatly improve strength and has many benefits of its own, strong lean arms can begin at home. Your body weight can provide all the resistance you need to start toning those sexy arms.

The best bodyweight exercise for upper body strength is, you guessed, push-ups. Push-ups are an essential strength-building move that targets your shoulder, triceps, and pectoral muscles.

When done correctly, they also activate your core and glute muscles as well. Yay for getting a toned stomach and butt while working those guns!