Arm Exercises / Arm Workouts At Home Or At Gym

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Floor Press With Dumbbells

muscles:	Triceps, Pectoralis Major
auxiliary muscles:	Deltoids, Serratus Anterior
		required:	Dumbbells (2)
		optional:	Fitness Mat
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Floor Press With Dumbbells

T Push-up

muscles:	Deltoids, Triceps, Pectoralis Major
auxiliary muscles:	Teres Muscles, Rectus Abdominis, Obliques, Trapezius, Lower Back
		required:	Doable Without Equipment And Weights
		optional:	Kettlebells (2), Dumbbells (2)
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do T Push-up

Diamond Push-up

muscles:	Triceps, Pectoralis Major
auxiliary muscles:	Deltoids, Rectus Abdominis, Serratus Anterior
		required:	Doable Without Equipment And Weights
		optional:	Fitness Mat, Seat, Backpack
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Diamond Push-up

Triceps Extension Push-up / Sphinx Push-up

muscles:	Triceps, Rectus Abdominis
auxiliary muscles:	Deltoids, Pectoralis Major, Lower Back
		required:	Doable Without Equipment And Weights
		optional:	Stool, Seat, Backpack, Bench
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Triceps Extension Push-up / Sphinx Push-up

Dips Between Chairs - alternatively

muscles:	Pectoralis Major, Triceps
auxiliary muscles:	Hand Extensors, Teres Muscles, Deltoids
		required:	Seat
		optional:	Backpack
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Dips Between Chairs - alternatively

Wrist Curl With Barbell, Overhand Grip, Seated

muscles:	Hand Extensors
		required:	Barbell, Seat
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Wrist Curl With Barbell, Overhand Grip, Seated

Wrist Curl With Barbell, Underhand Grip, Seated

muscles:	Hand Flexors
		required:	Barbell, Seat
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Wrist Curl With Barbell, Underhand Grip, Seated

Jackknife Push-up

muscles:	Deltoids, Triceps
auxiliary muscles:	Pectoralis Major, Serratus Anterior, Trapezius, Rectus Abdominis, Hand Extensors
		required:	Seat / Bench / Fitness Mat
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Jackknife Push-up

Plank To Push-up

muscles:	Rectus Abdominis, Triceps
auxiliary muscles:	Lower Back, Deltoids, Obliques, Hamstrings, Glutes, Trapezius
		required:	Doable Without Equipment And Weights
		optional:	Fitness Mat
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Plank To Push-up

Biceps-Curl With EZ Bar, Overhand Grip

muscles:	Biceps, Hand Extensors
auxiliary muscles:	Hand Flexors
		required:	Barbell / EZ Bar
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Biceps-Curl With EZ Bar, Overhand Grip

Biceps-Curl With Front Raise

muscles:	Biceps, Deltoids
auxiliary muscles:	Hand Flexors, Pectoralis Major, Trapezius
		required:	Dumbbell
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Biceps-Curl With Front Raise

Maltese Plank

muscles:	Biceps, Triceps, Rectus Abdominis
auxiliary muscles:	Obliques, Quadriceps, Hamstrings, Glutes, Trapezius, Lower Back, Deltoids
		required:	Doable Without Equipment And Weights
		optional:	Towel
		fitness level:	Challenging
		exercise type:	Strength - isometric

exercise benefits and how to do Maltese Plank

Staggered Push-up

muscles:	Deltoids, Triceps, Pectoralis Major
auxiliary muscles:	Latissimus Dorsi, Trapezius, Rectus Abdominis, Serratus Anterior
		required:	Doable Without Equipment And Weights
		optional:	Stool, Seat, Backpack
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Staggered Push-up

Plank Walk-out / Inchworm

muscles:	Triceps, Deltoids, Rectus Abdominis, Obliques
auxiliary muscles:	Quadriceps, Hamstrings, Glutes, Biceps, Hand Flexors, Hand Extensors, Pectoralis Major, Trapezius, Lower Back
		required:	Doable Without Equipment And Weights
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Plank Walk-out / Inchworm

Renegade Row With Towel

muscles:	Latissimus Dorsi, Triceps, Pectoralis Major
auxiliary muscles:	Trapezius, Teres Muscles, Deltoids, Rectus Abdominis, Biceps, Hand Flexors
		required:	Towel
		fitness level:	Normal
		exercise type:	Strength - isometric

exercise benefits and how to do Renegade Row With Towel